Pumpkin is not only the fruit is used, but pumpkin seeds (aka pepita) also contain nutrients that are beneficial to health even touted to increase male fertility. The most important nutrition in pumpkin seeds is zinc, zinc is essential to prevent the male body of testosterone hormone deficiency. Zinc is an essential nutrient that produce sperm. In line with the increasing age, the content of zinc in the body of a man also gradually decreased. Zinc deficiency could be at risk of an enlarged prostate and impotence. Other ingredients such as essential fatty acids, linoleic acid, oleic acid and slightly linolenic acid. There are also vitamin E (tocopherol) and carotenoids that is lutein and beta-carotene.
The highest pumpkin seeds nutrition according to RDA is manganese, in every 100gr of pumpkin seeds contains 4.543 mg that means 198% of our Manganese RDA for the body. The next high mineral compound is phosphorus which reach 1233mg, this means meet our daily need as much as 176%. Research also indicates if pumpkin seeds are a good libido enhancer. The content of vitamins B, C, D, E and K, as well as calcium, potassium, niacin and phosphorus in it takes the body to increase sexual performance.
The reported concentration of myristate and palmitate (the cholestrogenic fatty acids) for the pumpkin seeds ranged from 1.6% to 4.9%. The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of the twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita. Below you can read full nutritional value of pumpkin seeds based on USDA National Nutrient data base.
The reported concentration of myristate and palmitate (the cholestrogenic fatty acids) for the pumpkin seeds ranged from 1.6% to 4.9%. The total unsaturated fatty acid concentration ranged from 9% to 21% of the pepita. The total fat content ranged from 11% to 52%. Based on the quantity of alpha-tocopherol extracted in the oil, the vitamin E content of the twelve C. maxima cultivar seeds ranged from 4 to 19 mg/100 g of pepita. Below you can read full nutritional value of pumpkin seeds based on USDA National Nutrient data base.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 559 Kcal | 28% |
| Carbohydrates | 10.71 g | 8% |
| Protein | 30.23 g | 54% |
| Total Fat | 49.05 g | 164% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 6 g | 16% |
| Vitamins | ||
| Folates | 58 µg | 15% |
| Niacin | 4.987 mg | 31% |
| Pantothenic acid | 0.750 mg | 15% |
| Pyridoxine | 0.143 mg | 11% |
| Riboflavin | 0.153 mg | 12% |
| Thiamin | 0.273 mg | 23% |
| Vitamin A | 16 IU | 0.5% |
| Vitamin C | 1.9 µg | 3% |
| Vitamin E-γ | 35.10 mg | 237% |
| Electrolytes | ||
| Sodium | 7 mg | 0.5% |
| Potassium | 809 mg | 17% |
| Minerals | ||
| Calcium | 46 mg | 4.5% |
| Copper | 1.343 mg | 149% |
| Iron | 8.82 mg | 110% |
| Magnesium | 592 mg | 148% |
| Manganese | 4.543 mg | 198% |
| Phosphorus | 1233 mg | 176% |
| Selenium | 9.4 µg | 17% |
| Zinc | 7.81 mg | 71% |
| Phyto-nutrients | ||
| Carotene-ß | 9 µg | -- |
| Crypto-xanthin-ß | 1 µg | -- |
| Lutein-zeaxanthin | 74 µg | -- |