Seeds, pumpkin and squash seeds, whole, roasted, with salt added

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 98 / 100 How is this scored?

Composition

Energy

Protein 18.6 g · 74 kcal/100g
Fat 19.4 g · 175 kcal/100g
Carbs 53.8 g · 215 kcal/100g
Fiber 18.4 g
Water 5 g
Total energy 446 kcal

Macro balance aligns with EFSA guidelines (16% protein, 38% fat, 46% carbs)

Fat quality 72 / 100 How is this scored?
Total fat
19.4g
Saturated
3.7g
Monounsat.
6.0g
Polyunsat.
8.8g
Omega-6
8.76g

Saturated fat is 7.4% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 44 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 0.3 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.04 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 55 mg
Iron 3.3 mg
Magnesium 262 mg
Phosphorus 92 mg
Potassium 919 mg
Sodium 2541 mg
Zinc 10.3 mg
Copper 0.69 mg
Manganese 0.50 mg

Notable source of Zinc (103% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.