Seeds, pumpkin and squash seeds, whole, roasted, without salt

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)

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%.

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

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 18 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.