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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Seeds, pumpkin and squash seed kernels, roasted, with salt added
» Nut and Seed Products

Nutrient Amount per 227.0g Proximates Water 16.12 g Energy 1185 kcal Energy 4958 kj Protein » 74.84 g Essential amino acids Tryptophan 1.312 g Threonine 2.754 g Isoleucine 3.854 g Leucine 6.340 g Lysine 5.591 g Methionine 1.680 g Phenylalanine 3.727 g Valine 6.016 g Histidine 2.075 g Non-essential amino acids Cystine 0.917 g Tyrosine 3.105 g Arginine 12.299 g Alanine 3.530 g Aspartic acid 7.555 g Glutamic acid 13.159 g Glycine 5.478 g Proline 3.051 g Serine 3.503 g Total lipid (fat) » 95.64 g Fatty acids, total saturated » 18.092 g 12:0, Dodecanoic, Lauric 0.091 g 14:0, Tetradecanoic, Myristic 0.109 g 16:0, Hexadecanoic, Palmitic 11.704 g 18:0, Octadecanoic, Stearic 5.863 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 29.737 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.207 g 18:1 undifferentiated, Octadecenoic, Oleic 29.503 g Fatty acids, total polyunsaturated » 43.598 g 18:2 undifferentiated, Octadecadienoic, Linoleic 43.175 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.377 g Ash 9.92 g Total carbohydrate » 30.49 g Fiber, total dietary 8.9 g Digestable carbohydrates » Sugars, total 5.22 g Minerals Calcium, Ca 98 mg Iron, Fe 33.91 mg Magnesium, Mg 1212 mg Phosphorus, P 2660 mg Potassium, K 1830 mg Sodium, Na 1305 mg Zinc, Zn 16.89 mg Copper, Cu 3.142 mg Manganese, Mn 6.846 mg Selenium, Se 12.7 mcg Vitamins Vitamin C, total ascorbic acid 4.1 mg Vitamin B1 (Thiamin) 0.477 mg Vitamin B2 (Riboflavin) 0.724 mg Niacin 3.954 mg Pantothenic acid 0.770 mg Vitamin B-6 0.204 mg Folate, total 129 mcg Folate, food 129 mcg Folate, DFE 129 mcg Choline, total 143.0 mg Betaine 3.4 mg Vitamin A, IU 863 IU Vitamin A, RAE 43 mcg Vitamin K (phylloquinone) 107.1 mcg Other Carotene, beta 518 mcg

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