pumpkin seeds

health-benefits-of-pumpkin-seeds-by-greenblender

PRIMARY MICRO NUTRIENTS Potassium, Phosphorus, Magnesium, Iron, Manganese, Zinc, Copper, Vit E
SECONDARY MICRO NUTRIENTS Selenium, Vit B1, B3
NUTRITIONAL HIGHLIGHTS and NUTRITIONAL NOTES One of the few nuts containing reasonable amounts of Omega 3
FUNCTIONAL BENEFITS, PHYTO-NUTRIENTS and AMINO ACIDS Very high in Tryptophan – good for Serotonin support

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RDA Pumpkin % RDA
Nutrient Unit per100g per 25g serving
Energy kcal 559
Protein g 30.23
Total lipid (fat) g 49.05
Carbohydrate g 10.71
Fiber, total dietary g 6
Sugars, total g 1.4
Minerals
Calcium, Ca mg 1000.0 46 4.6% 1.2%
Iron, Fe mg 8.0 8.82 110.3% 27.6%
Magnesium, Mg mg 420.0 592 141.0% 35.2%
Phosphorus, P mg 700.0 1233 176.1% 44.0%
Potassium, K mg 470.0 809 172.1% 43.0%
Sodium, Na mg 7
Zinc, Zn mg 11.0 7.81 71.0% 17.8%
Copper, Cu mg 0.9 1.343 149.2% 37.3%
Manganese, Mn mg 2.3 4.543 197.5% 49.4%
Selenium, Se µg 55.0 9.4 17.1% 4.3%
Vitamins
Vitamin C mg 90.0 1.9 2.1% 0.5%
Thiamin mg 1.2 0.273 22.8% 5.7%
Riboflavin mg 1.3 0.153 11.8% 2.9%
Niacin mg 16.0 4.987 31.2% 7.8%
Pantothenic acid mg 5.0 0.75 15.0% 3.8%
Vitamin B-6 mg 1.7 0.143 8.4% 2.1%
Folate, total µg 400.0 58 14.5% 3.6%
Choline, total mg 63
Betaine mg
Vitamin B-12 µg 2.4 0 0.0% 0.0%
Vitamin A, IU IU 5000.0 16 0.3% 0.1%
Vitamin E, total mg 15.0 37.75 251.7% 62.9%
Vitamin D IU 600.0 0 0.0% 0.0%
Vitamin K µg 120.0 7.3 6.1% 1.5%
Lipids
Fatty acids, total saturated g 8.659
Fatty acids, total monounsaturated g 16.242
Fatty acids, total polyunsaturated g 20.976
Amino Acids
Tryptophan g 0.576
Threonine g 0.998
Isoleucine g 1.281
Leucine g 2.419
Lysine g 1.236
Methionine g 0.603
Cystine g 0.332
Phenylalanine g 1.733
Tyrosine g 1.093
Valine g 1.579
Arginine g 5.353
Histidine g 0.78
Alanine g 1.485
Aspartic acid g 2.96
Glutamic acid g 6.188
Glycine g 1.843
Proline g 1.316
Serine g 1.673

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

 

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