Nut and Seed Products · FDC 170556
Seeds, pumpkin and squash seed kernels, dried
This is one specific food and preparation in USDA’s SR Legacy reference collection. Follow its composition, its place in the spectrum, and what its nutrients do in the body.
NUTRIENTS & COMPOUNDS
Source nutrient amounts appear below. No additional food-specific pigment or phytochemical evidence is assigned in this reviewed set; missing compound quantities are not zero.
ACTUAL SOURCE VALUES · KEEP THE PORTION VISIBLE
Inside this food.
Showing 100 g. A database portion is not a recommended serving; a teaspoon of a dried spice is very different from 100 g.
| Nutrient | In 100 g | Per 100 g | How USDA derived it |
|---|---|---|---|
| Carbohydrate, by difference | 10.71 g | 10.71 g | Calculated · 0 data points |
| Energy | 559 kcal | 559 kcal | Calculated · 0 data points |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 2.18 mg | Analytical · 3 data points |
| Vitamin C, total ascorbic acid | 1.9 mg | 1.9 mg | Not specified · 0 data points |
| Protein | 30.23 g | 30.23 g | Analytical · 3 data points |
| Vitamin A, RAE | 1 µg | 1 µg | Analytical · 1 data points |
| Fiber, total dietary | 6 g | 6 g | Analytical · 3 data points |
| Iron, Fe | 8.82 mg | 8.82 mg | Analytical · 3 data points |
| Magnesium, Mg | 592 mg | 592 mg | Analytical · 3 data points |
| Sodium, Na | 7 mg | 7 mg | Analytical · 3 data points |
| Vitamin K (phylloquinone) | 7.3 µg | 7.3 µg | Analytical · 3 data points |
| Calcium, Ca | 46 mg | 46 mg | Analytical · 3 data points |
| Potassium, K | 809 mg | 809 mg | Analytical · 3 data points |
| Zinc, Zn | 7.81 mg | 7.81 mg | Analytical · 3 data points |
| Total lipid (fat) | 49.05 g | 49.05 g | Analytical · 3 data points |
Zero means the source reports zero; a missing nutrient is not assumed absent. Calculated, imputed and analytical values retain their source derivation. Values are rounded for display.
COMPOSITION → NUTRIENT FUNCTION
Follow it into the body.
These are established roles of nutrients reported in this food. The amount present, the portion eaten and what is absorbed all matter; presence alone does not establish adequacy or a health outcome.
Body system connections
Bones & Muscles → · Immune Function → · Skin & Cellular Health → · Heart & Circulation → ·
These categories overlap. The source nutrient roles below do not establish a disease benefit or an organ-specific effect.
Carry oxygen
Iron is used to make hemoglobin, which carries oxygen in blood, and myoglobin, which supplies oxygen to muscles.
This is a nutrient function, not evidence that a meal treats anemia. Fatigue has many possible causes; this explorer does not diagnose it.
Explore the body connection →NIH ODS · Iron ↗Build structure
Calcium gives bones and teeth structure. It also participates in muscle movement and nerve signaling.
Food names do not establish a calcium amount. These links do not show that a meal prevents fractures or meets an individual requirement.
Explore the body connection →NIH ODS · Calcium ↗Move & communicate
Potassium participates in nerve transmission, muscle contraction, and normal heart and kidney function.
More is not always appropriate. Kidney disease and some medicines can change potassium handling; follow your care plan. This explorer does not recommend potassium supplements or salt substitutes.
Explore the body connection →NIH ODS · Potassium ↗Support everyday processes
Magnesium participates in muscle and nerve function and in making protein, bone and DNA.
A nutrient function does not show that a meal treats cramps, migraine or diabetes. Magnesium supplements can interact with medicines; this explorer gives no supplement recommendation.
Explore the body connection →NIH ODS · Magnesium ↗Make collagen
Vitamin C helps the body make collagen and improves absorption of iron from plant foods.
This function is not evidence that a recipe heals wounds or prevents illness. These connections do not diagnose deficiency, measure iron absorption or recommend vitamin C supplements.
Explore the body connection →NIH ODS · Vitamin C ↗Support normal vision
Vitamin A supports normal vision, immune function, reproduction, growth and development. The body converts some plant carotenoids into vitamin A.
Carotenoid color is not a measurement of vitamin A or proof of disease prevention.
Explore the body connection →NIH ODS · Vitamin A and Carotenoids ↗Make clotting proteins
Vitamin K helps make proteins involved in normal blood clotting and bone health.
People taking warfarin need a consistent vitamin K intake and their own care guidance; this is not an instruction to change it.
Explore the body connection →NIH ODS · Vitamin K · Health Professional ↗Protect cells
Vitamin E acts as an antioxidant and participates in immune function and cell communication.
A normal antioxidant function does not show that extra vitamin E prevents cancer or heart disease.
Explore the body connection →NIH ODS · Vitamin E ↗Make proteins and DNA
Zinc supports immune function and is involved in making proteins and DNA, wound healing, and taste.
The presence of zinc in a food does not establish an absorbed amount or a treatment effect.
Explore the body connection →NIH ODS · Zinc ↗Support metabolism
Vitamin B6 is involved in many enzyme reactions, especially protein metabolism, and contributes to brain development and immune function.
Supplement doses differ from foods, and excessive supplement intake can harm nerves. This is not a supplement recommendation.
Explore the body connection →NIH ODS · Vitamin B6 ↗Release usable energy
Thiamin helps turn food into energy and supports the growth, development and function of cells.
A metabolic role does not mean that a food is a stimulant or treatment for fatigue.
Explore the body connection →NIH ODS · Thiamin ↗Support cellular energy
Riboflavin helps turn food into usable energy and supports the growth, development and function of cells.
These functions do not establish a clinical benefit from one food or recipe.
Explore the body connection →NIH ODS · Riboflavin ↗Support energy pathways
Niacin helps turn food into energy and supports the development and function of cells.
Food amounts and pharmacological niacin are not interchangeable. This guide does not recommend high-dose products.
Explore the body connection →NIH ODS · Niacin ↗Build connective tissue
Copper participates in energy production, connective-tissue formation and normal nervous and immune functions.
More copper is not automatically better. A composition value is not a recommendation to use supplements.
Explore the body connection →NIH ODS · Copper ↗Health & disease research
Research topics connected through nutrient physiology or dietary-pattern context. They are not disease outcomes demonstrated for this food.
Cardiovascular disease · Human clinical evidence
DASH trials support blood-pressure and LDL-cholesterol effects of a dietary pattern. Those risk-factor results are different from proving that a particular food prevents a heart attack.
The food links are examples for investigating a dietary pattern, not tested cardiovascular treatments.
Investigate cardiovascular disease →
NIH NHLBI · DASH clinical evidence ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Nutrient deficiencies · Established nutrient function
Deficiency and normal nutrient function are different from a food-treatment claim. Iron deficiency can cause anemia; vitamin A is needed for normal vision, and calcium supports bone structure.
Symptoms cannot diagnose a deficiency. Food values do not establish absorption or individual adequacy; evaluation and treatment may require clinical care.
Investigate nutrient deficiencies →
NIH ODS · Iron ↗ · 2023-08-17 · reviewed 2026-10-18
NIH ODS · Vitamin A ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
NIH ODS · Calcium ↗ · Source update date not transcribed; see source · reviewed 2026-10-18
Relationship review: 2026-10-18. A focused evidence set, not an exhaustive clinical review. Nutrient presence is not proof of prevention or treatment.
How to read the evidence
- Established nutrient function
- Human clinical evidence
- Observational dietary association
- Preliminary / mechanistic research
- Unsupported or inconclusive claim
Laboratory mechanisms cannot establish human outcomes. A whole-food portion and a concentrated supplement are different exposures. Inconclusive evidence is labeled; unsupported claims are not assigned to foods.
Continue the journey.
No matching recipe is recorded in the current Kitchen. Explore existing cooking →
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USDA FoodData Central · SR Legacy, final April 2018 release. FDC publication: 2019-04-01. Imported October 15, 2026. This is reference data, not a current branded product label.
USDA food record 170556 ↗Color labels are editorial discovery tags based on names and food families. A color does not medically target a body region. The original Energy Anatomy framework remains available alongside independently sourced nutrient physiology.
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