Magnesium in Seeds, pumpkin seeds (pepitas), raw

499.7 mg

119% of the RDA for adult men (420 mg) , 156% of the RDA for adult women (320 mg)

Also high in Phosphorus > 99% Manganese > 99% Copper > 98% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Protein 29.9 g
> 96%
Dietary Fiber 5.1 g
> 80%
Carbohydrate 18.7 g
> 54%
Fats
Total Fat 40.0 g
> 95%
Minerals
Phosphorus 1150.0 mg
> 99%
Manganese 4.1 mg
> 99%
Copper 1.2 mg
> 98%
Iron 8.4 mg
> 95%
Potassium 691.2 mg
> 95%
Zinc 6.3 mg
> 94%
Selenium 20.5 µg
> 65%
Calcium 37.4 mg
> 64%

Top sources of Magnesium

Rice bran, crude 781.0 mg Seaweed, agar, dried 770.0 mg Seeds, cottonseed meal, partially defatted (glandless) 760.0 mg Seeds, cottonseed flour, partially defatted (glandless) 721.0 mg Seeds, cottonseed flour, low fat (glandless) 716.0 mg Spices, basil, dried 711.0 mg Seeds, hemp seed, hulled 700.0 mg Spices, coriander leaf, dried 694.0 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 692.0 mg Chives, freeze-dried 640.0 mg
See full Magnesium rankings Nuts & Seeds rankings
Magnesium in foods Seeds, pumpkin seeds (pepitas), raw Per 100g · USDA FoodData Central