Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 446 kCal | 1684 kCal | 26.5% | 5.9% | 378 g |
| Proteins | 18.55 g | 76 g | 24.4% | 5.5% | 410 g |
| Fats | 19.4 g | 56 g | 34.6% | 7.8% | 289 g |
| Carbohydrates | 35.35 g | 219 g | 16.1% | 3.6% | 620 g |
| Alimentary fiber | 18.4 g | 20 g | 92% | 20.6% | 109 g |
| Water | 4.5 g | 2273 g | 0.2% | 50511 g | |
| Ash | 3.8 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 3 μg | 900 μg | 0.3% | 0.1% | 30000 g |
| Vitamin B1, thiamine | 0.034 mg | 1.5 mg | 2.3% | 0.5% | 4412 g |
| Vitamin B2, riboflavin | 0.052 mg | 1.8 mg | 2.9% | 0.7% | 3462 g |
| Vitamin B5, pantothenic | 0.056 mg | 5 mg | 1.1% | 0.2% | 8929 g |
| Vitamin B6, pyridoxine | 0.037 mg | 2 mg | 1.9% | 0.4% | 5405 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 0.5% | 4444 g |
| Vitamin C, ascorbic | 0.3 mg | 90 mg | 0.3% | 0.1% | 30000 g |
| Vitamin PP, NE | 0.286 mg | 20 mg | 1.4% | 0.3% | 6993 g |
| Macronutrients | |||||
| Potassium, K | 919 mg | 2500 mg | 36.8% | 8.3% | 272 g |
| Calcium, Ca | 55 mg | 1000 mg | 5.5% | 1.2% | 1818 g |
| Magnesium, Mg | 262 mg | 400 mg | 65.5% | 14.7% | 153 g |
| Sodium, Na | 18 mg | 1300 mg | 1.4% | 0.3% | 7222 g |
| Sulfur, S | 185.5 mg | 1000 mg | 18.6% | 4.2% | 539 g |
| Phosphorus, P | 92 mg | 800 mg | 11.5% | 2.6% | 870 g |
| Trace Elements | |||||
| Iron, Fe | 3.31 mg | 18 mg | 18.4% | 4.1% | 544 g |
| Manganese, Mn | 0.496 mg | 2 mg | 24.8% | 5.6% | 403 g |
| Copper, Cu | 690 μg | 1000 μg | 69% | 15.5% | 145 g |
| Zinc, Zn | 10.3 mg | 12 mg | 85.8% | 19.2% | 117 g |
| Essential Amino Acids | |||||
| Arginine * | 3.049 g | ~ | |||
| valine | 1.491 g | ~ | |||
| Histidine * | 0.515 g | ~ | |||
| Isoleucine | 0.956 g | ~ | |||
| leucine | 1.572 g | ~ | |||
| lysine | 1.386 g | ~ | |||
| methionine | 0.417 g | ~ | |||
| threonine | 0.683 g | ~ | |||
| tryptophan | 0.326 g | ~ | |||
| phenylalanine | 0.924 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.875 g | ~ | |||
| Aspartic acid | 1.873 g | ~ | |||
| glycine | 1.358 g | ~ | |||
| Glutamic acid | 3.262 g | ~ | |||
| Proline | 0.756 g | ~ | |||
| serine | 0.868 g | ~ | |||
| tyrosine | 0.77 g | ~ | |||
| Cysteine | 0.228 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 3.67 g | max 18.7 г | |||
| 12: 0 Lauric | 0.019 g | ~ | |||
| 14: 0 Myristic | 0.022 g | ~ | |||
| 16: 0 Palmitic | 2.374 g | ~ | |||
| 18: 0 Stearin | 1.189 g | ~ | |||
| Monounsaturated fatty acids | 6.032 g | min 16.8 г | 35.9% | 8% | |
| 16: 1 Palmitoleic | 0.042 g | ~ | |||
| 18: 1 Olein (omega-9) | 5.985 g | ~ | |||
| Polyunsaturated fatty acids | 8.844 g | from 11.2 to 20.6 | 79% | 17.7% | |
| 18: 2 Linoleic | 8.759 g | ~ | |||
| 18: 3 Linolenic | 0.077 g | ~ | |||
| Omega-3 fatty acids | 0.077 g | from 0.9 to 3.7 | 8.6% | 1.9% | |
| Omega-6 fatty acids | 8.759 g | from 4.7 to 16.8 | 100% | 22.4% |
The energy value is 446 kcal.
- cup = 64 g (285.4 kCal)
- oz (85 seeds) = 28.35 g (126.4 kCal)
Pumpkin seeds, unpeeled, roasted without salt rich in vitamins and minerals such as: potassium – 36,8%, magnesium – 65,5%, phosphorus – 11,5%, iron – 18,4%, manganese – 24,8%, copper – 69%, zinc – 85,8%
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
- Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
Tags: calorie content 446 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Pumpkin seeds, unrefined, fried without salt, calories, nutrients, useful properties Pumpkin seeds, unrefined, fried without salt