"In a 100 gram serving, the seeds are calorie-dense (574 kcal) and an excellent source (20% of the Daily Value, DV, and higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium and phosphorus (table). The seeds are a good source (10 19% DV) of riboflavin, folate, pantothenic acid, sodium and potassium (table). pumpkin and squash seed kernels, roasted, with salt added Nutritional value per 100 g (3.5 oz) Energy 2,401 kJ (574 kcal) Carbohydrates 14.71 g Sugars 1.29 g Dietary fiber 6.5 g Fat 49.05 g Saturated 8.544 g Monounsaturated 15.734 Polyunsaturated 19.856 Protein 29.84 g Vitamins (%DV)â? Qty Thiamine (B1) (6%) 0.07 mg Riboflavin (B2) (13%) 0.15 mg Niacin (B3) (30%) 4.43 mg Pantothenic acid (B5) (11%) 0.57 mg Vitamin B6 (8%) 0.1 mg Folate (B9) (14%) 57 �¼g Vitamin C (8%) 6.5 mg Vitamin E (4%) 0.56 mg Vitamin K (4%) 4.5 g Minerals Calcium (5%) 52 mg Iron (62%) 8.07 mg Magnesium (155%) 550 mg Manganese (214%) 4.49 mg Phosphorus (168%) 1174 mg Potassium (17%) 788 mg Sodium (17%) 256 mg Zinc (80%) 7.64 mg"