Seeds, pumpkin and squash seeds, whole

Vitamins and minerals

% of the Daily Value for 1 cup (64 g). The Daily Value is a reference value for food labels, not a personal target.

• Zinc

  6.6 mg · 60%
• Copper

  0.44 mg · 49%
• Magnesium

  168 mg · 40%
• Manganese

  0.32 mg · 14%
• Potassium

  588 mg · 13%
• Iron

  2.1 mg · 12%
• Phosphorus

  58.9 mg · 5%
• Calcium

  35.2 mg · 3%

Where the calories come from

Protein

47 kcal16%

Carbohydrate

138 kcal46%

Fat

112 kcal38%

Estimated with the general factors: 4 kcal per gram of protein and carbohydrate, 9 of fat, 7 of alcohol.