Seeds, pumpkin and squash seed kernels, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 59 / 100 How is this scored?

Composition

Energy

Protein 30.2 g · 121 kcal/100g
Fat 49.1 g · 441 kcal/100g
Carbs 10.7 g · 43 kcal/100g
Fiber 6.0 g
Water 5 g
Total energy 559 kcal

Energy is predominantly from fat (73%); EFSA recommends 20–35% for a balanced diet

Fat quality 49 / 100 How is this scored?
Total fat
49.1g
Saturated
8.7g
Monounsat.
16.2g
Polyunsat.
21.0g
Omega-3
0.12g
Omega-6
20.71g

Saturated fat is 13.9% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 172.6 (target ≤ 4).

Protein quality 91 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 91%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (91% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 68 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 1.9 mg
Vitamin D 0.0 µg
Vitamin E 2.2 mg
Vitamin K 7 µg
Thiamin (B1) 0.27 mg
Riboflavin (B2) 0.15 mg
Niacin (B3) 5.0 mg
Pantothenic (B5) 0.8 mg
Vitamin B6 0.14 mg
Folate (B9) 58 µg
Vitamin B12 0.00 µg

Minerals

Calcium 46 mg
Iron 8.8 mg
Magnesium 592 mg
Phosphorus 1233 mg
Potassium 809 mg
Sodium 7 mg
Zinc 7.8 mg
Copper 1.34 mg
Manganese 4.54 mg
Selenium 9.4 µg

Notable source of Manganese (227% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.