Pumpkin seeds have been used to treat a myriad of physical problems for thousands of years. With modern technology we can better understand why. Just one ounce of seeds contain 18% RDI of vitamin K, 33% RDI of phosphorus, 42% RDI of manganese, 37% RDI magnesium, 23% RDI of iron, 14% RDI of Zinc and 19% RDI of copper. They are rich in antioxidants, as well as iron, zinc, and magnesium.