Pumpkin seeds, dried

USDA FDC ID: 170188.0

Nutrient Breakdown

% Daily Value based on NIH RDA for adults 19–50

NutrientAmount♂ Male DV♀ Female DV

Potassium

per 100g

919mg

♂ Male27%

♀ Female35%

Potassium

per 100g

919mg

27%

35%

Magnesium

per 100g

262mg

♂ Male62%

♀ Female82%

Magnesium

per 100g

262mg

62%

82%

Phosphorus

per 100g

92mg

♂ Male13%

♀ Female13%

Phosphorus

per 100g

92mg

13%

Calcium

per 100g

55mg

♂ Male6%

♀ Female6%

Calcium

per 100g

55mg

Zinc

per 100g

10.3mg

♂ Male94%

♀ Female129%

Zinc

per 100g

10.3mg

94%

129%

Folate (B9)

per 100g

9mcg

♂ Male2%

♀ Female2%

Folate (B9)

per 100g

9mcg

Iron

per 100g

3.31mg

♂ Male41%

♀ Female18%

Iron

per 100g

3.31mg

41%

18%

Vitamin A

per 100g

3mcg

♂ Male0%

♀ Female0%

Vitamin A

per 100g

3mcg

Copper

per 100g

0.69mg

♂ Male77%

♀ Female77%

Copper

per 100g

0.69mg

77%

Manganese

per 100g

0.5mg

♂ Male22%

♀ Female28%

Manganese

per 100g

0.5mg

22%

28%

Vitamin C

per 100g

0.3mg

♂ Male0%

♀ Female0%

Vitamin C

per 100g

0.3mg

Niacin (B3)

per 100g

0.29mg

♂ Male2%

♀ Female2%

Niacin (B3)

per 100g

0.29mg

Pantothenic Acid (B5)

per 100g

0.06mg

♂ Male1%

♀ Female1%

Pantothenic Acid (B5)

per 100g

0.06mg

Riboflavin (B2)

per 100g

0.05mg

♂ Male4%

♀ Female5%

Riboflavin (B2)

per 100g

0.05mg

Vitamin B6

per 100g

0.04mg

♂ Male3%

♀ Female3%

Vitamin B6

per 100g

0.04mg

Thiamin (B1)

per 100g

0.03mg

♂ Male3%

♀ Female3%

Thiamin (B1)

per 100g

0.03mg

Percent Daily Values are based on NIH Recommended Dietary Allowances (RDA) for adults aged 19–50. Individual needs may vary based on age, health conditions, and other factors.

Rich In

Potassium

919 mg

Magnesium

262 mg

Phosphorus

92 mg

Calcium

55 mg

Zinc

10.3 mg

Folate (B9)

9 mcg

Iron

3.31 mg

Vitamin A

3 mcg