Health benefits of pumpkin seeds

Pumpkin Seeds

Pawel Malczewski
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Nutritional information for Pumpkin Seeds (per 1 oz. - 28g serving)

MACRO-NUTRIENTS
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Fiber (g)1.13.7-4.4-
Omega 3 (mg)50.73.2-4.6-
Omega 6 (mg)579734.1Excellent48.3Excellent
MICRO-NUTRIENTS (VITAMINS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Vitamin A (IU)1063.5-4.5-
Vitamin C (mg)0.51.1-1.1-
Vitamin E (mg)00-0-
Vitamin K (mcg)14.420.6Excellent20.6Excellent
Thiamin - B1 (mg)0.18.3-9.1-
Riboflavin - B2 (mg)0.17.7-9.1-
Niacin - B3 (mg)0.53.1-3.6-
Pantothenic Acid - B5 (mg)0.11.7-2.5-
Vitamin B6 (mg)0.17.7-5.9-
Vitamin B12 (mcg)00-0-
Folate (mcg)16.24.1-4.1-
Choline (mg)17.63.2-4.1-
MICRO-NUTRIENTS (MINERALS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Calcium (mg)121.2-1.2-
Copper (mg)0.444.4Excellent44.4Excellent
Iron (mg)4.252.5Excellent23.3Excellent
Magnesium (mg)15035.7Excellent46.9Excellent
Manganese (mg)0.834.8Excellent44.4Excellent
Phosphorus (mg)32932.9Excellent32.9Excellent
Potassium (mg)2265.9-8.1-
Selenium (mcg)1.62.3-2.7-
Sodium (mg)50.3-0.3-
Zinc (mg)2.119.1Good26.3Excellent
For Table Legend & Data Sources Information click here.

Other nutritional information for Pumpkin Seeds (per 1 oz. - 28g serving)

Other informationAmountRating
Calories (Cal) 160.6-
Kilojoules (kJ)672-
Glycemic Index (GI)--
Portion for GL (g)--
Glycemic Load (GL)--
Energy nutrientsAmount% of Energy
Total Carbs (g)511.1
Fat (g)12.871.7
Protein (g)6.917.2
For Table Legend & Data Sources Information click here.

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