Fish, Sunfish, Pumpkin Seed, Raw

Serving Size 100 grams

Nutritional Value and Analysis

Fish, Sunfish, Pumpkin Seed, Raw with a serving size of 100 grams has a total of 89 calories with 0.7 grams of fat. The serving size is equivalent to 100 grams of food and contains 6.3 calories from fat. This item is classified as finfish and shellfish products foods.

This food is a good source of protein, copper, manganese, vitamin b-12, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine . Fish, Sunfish, Pumpkin Seed, Raw is a low fat food because it contains less than 3 grams of fat per serving.

Protein 38% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 38% of the recommended daily needs of protein.

Copper 33% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 33% of the recommended daily needs of copper.

Manganese 30% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 30% of the recommended daily needs of manganese.

Vitamin B-12 83% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 83% of the recommended daily needs of vitamin b-12.

Tryptophan 67% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 67% of the recommended daily needs of tryptophan.

Threonine 65% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 65% of the recommended daily needs of threonine.

Isoleucine 72% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 72% of the recommended daily needs of isoleucine.

Leucine 56% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 56% of the recommended daily needs of leucine.

Lysine 72% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 72% of the recommended daily needs of lysine.

Methionine 46% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 46% of the recommended daily needs of methionine.

Phenylalanine 35% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 35% of the recommended daily needs of phenylalanine.

Valine 64% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 64% of the recommended daily needs of valine.

Histidine 63% of DV

A serving of 100 grams of fish, sunfish, pumpkin seed, raw has 63% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 89 Calories from Fat 6
% Daily Value*
Total Fat 0.7g 1%
Saturated Fat 0.1g 1%
Trans Fat 0g
Cholesterol 67mg 22%
Sodium 80mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 19g
Vitamin A 1% Vitamin C 2%
Calcium 6% Iron 7%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A50 IU1%
Vitamin A, RAE15 µg2%
Vitamin B-122 µg83%
Vitamin B-60.12 mg7%
Vitamin C1 mg2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate0 g0%
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat0.7 g1%
Saturated Fats0.14 g1%
→ Myristic Acid0.01 g-
→ Palmitic Acid0.1 g-
→ Stearic Acid0.03 g-
Monounsaturated Fats0.12 g-
→ Palmitoleic Acid0.04 g-
→ Oleic Acid 0.07 g-
→ Gadoleic Acid0.01 g-
Polyunsaturated Fats0.25 g-
→ Linolenic Acid (18:2)0.02 g-
→ Linolenic Acid (18:3)0.01 g-
→ Arachidonic Acid0.08 g-
→ Eicosapentaenoic Acid (EPA)0.04 g-
→ Docosapentaenoic Acid (DPA)0.03 g-
→ Docosahexaenoic Acid (DHA) 0.07 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein19.4 g38%
→ Alanine1.17 g-
→ Arginine1.16 g-
→ Aspartic acid1.99 g-
→ Cystine0.21 g-
→ Glutamic acid2.9 g-
→ Glycine0.93 g-
→ Histidine0.57 g63%
→ Isoleucine0.89 g72%
→ Leucine1.58 g56%
→ Lysine1.78 g72%
→ Methionine0.57 g46%
→ Phenylalanine0.76 g35%
→ Proline0.69 g-
→ Serine0.79 g-
→ Threonine0.85 g65%
→ Tryptophan0.22 g67%
→ Tyrosine0.66 g28%
→ Valine1 g64%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium80 mg6%
Copper0.3 mg33%
Iron1.2 mg7%
Magnesium30 mg7%
Manganese0.7 mg30%
Phosphorus180 mg14%
Potassium350 mg7%
Selenium12.6 µg23%
Sodium80 mg3%
Zinc1.55 mg14%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol67 mg22%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Ash1.1 g-
Water79.5 g-

Calories Burn off Time

How long would it take to burn off Fish, Sunfish, Pumpkin Seed, Raw with 89calories? A brisk walk for 19 minutes, jogging for 9 minutes, or hiking for 15 minutes will help your burn off the calories in fish, sunfish, pumpkin seed, raw.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less19 minutes
Dancing16 minutes
Golfing16 minutes
Hiking15 minutes
Light Gardening16 minutes
Stretching30 minutes
Walking - 3.5 mph19 minutes
Weight Training - light workout25 minutes
Aerobics11 minutes
Basketball12 minutes
Bicycling - 10 mph or more9 minutes
Running - 5 mph9 minutes
Swimming10 minutes
Walking - 4.5 mph12 minutes
Weight Training - vigorous workout12 minutes
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Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium