Pumpkins are versatile vegetables. They can be used decoratively, carved into jack-o-lanterns or baked into pies. Even the seeds are nutritious. While there are a variety of pumpkin seeds, from those in a yellow husk to those with flat green seeds, all of them share similar nutritional values.
Vitamin K
Vitamin K is necessary for blood clotting. Based on a 2,000-calorie diet, raw pumpkin seeds provide 22.2 percent of the daily value (DV) of vitamin K in 34.5 g, which is about 1/4 cup.
Manganese
The body uses manganese for normal growth and health. Pumpkin seeds contain 52 percent of the DV of manganese in 1/4 cup.
Iron
The University of Maryland Medical Center says iron is vital for the formation of hemoglobin, an important component in blood. About 28.7 percent of the DV of iron is found in 1/4 cup of pumpkin seeds.
Protein
Protein is essential for muscle growth and composition. Pumpkin seeds contain 16.9 percent of the DV of protein in 1/4 cup.
Magnesium
Magnesium helps the body convert energy and assists with proper cell function. Pumpkin seeds contain 46.1 percent of the DV of magnesium in 1/4 cup.
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