Pumpkin seeds only supply 10%+ of Copper, Manganese and Phosphorus but they are a simple addition to many dishes to target Manganese.  Manganese helps the body absorb calcium while also boosting the immune system and it attacks free radicals in the body.  Although pumpkin seeds only offer a large amount of 3 minerals, they are easy to add to salads or to have as a quick snack on the go.  They also contain 2.2 grams of protein with only 42 calories in a tbsp serving.

Nutrients Daily Needs Food Pumpkin Seeds % DV
Total Nutrients at 10%+
4.00
B1 (Thiamin) 1.2 mg 0.01 0.83%
B2 (Roboflavin) 1.3 mg 0.01 0.77%
B3 (Niacin) 16 mg 0.33 2.06%
B5 (Pantothetic Acid) 5 mg 0.04 0.80%
B6 (Pryidoxamine) 1.7 mg 0.01 0.59%
B12 2.4 mcg 0.00 0.00%
B7 (biotin) 30 mcg 0.00 0.00%
Choline 550 mcg 4.65 0.85%
B9 (folate) 1000 mcg 4.20 0.42%
A 3000 IU 0.59 0.02%
C 90 mg 0.13 0.14%
D 800 IU 0.00 0.00%
E 22 IU 0.04 0.18%
K 120 mcg 0.33 0.28%
Calcium 1200 mcg 3.83 0.32%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 90.00 10.00%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.00 0.00%
Iron 9 mg 0.60 6.67%
Magnesium 420 mg 40.56 9.66%
Manganese 2.3 mg 0.33 14.35%
molybdenum 45 mcg 0.00 0.00%
phosphorus 700 mg 86.58 12.37%
Potassium 4700 mg 58.11 1.24%
Selenium 55 mcg 0.69 1.25%
Zinc 11 mg 0.56 5.09%
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