Nutrients in 1 pound of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
20%
73%
7%
Macro Nutrients
Squash Seed Kernels
Energy2536 kcal
87.4%
Dried Pumpkin And Squash Seed Kernels have 2535.57928 kcal of Energy per 1 pound, which is 87.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat222 g
229%
Dried Pumpkin And Squash Seed Kernels have 222.486876 g of Fat per 1 pound, which is 229% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat39.3 g
123%
Dried Pumpkin And Squash Seed Kernels have 39.27653128 g of Saturated Fat per 1 pound, which is 123% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.54 g
34%
Dried Pumpkin And Squash Seed Kernels have 0.5443104 g of Omega 3 per 1 pound, which is 34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 694 g
553%
Dried Pumpkin And Squash Seed Kernels have 93.9389032 g of Omega 6 per 1 pound, which is 553% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pumpkin And Squash Seed Kernels have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate48.6 g
37.4%
Dried Pumpkin And Squash Seed Kernels have 48.5797032 g of Carbohydrate per 1 pound, which is 37.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.35 g
8.76%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 6.350288 g of Sugars per 1 pound, which is 8.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.68 g
0.94%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Dried Pumpkin And Squash Seed Kernels have 0.680388 g of Fructose per 1 pound, which is 0.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.59 g
%
Dried Pumpkin And Squash Seed Kernels have 0.5896696 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.13 g
%
Dried Pumpkin And Squash Seed Kernels have 5.1255896 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber27.2 g
71.6%
Dried Pumpkin And Squash Seed Kernels have 27.21552 g of Fiber per 1 pound, which is 71.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein137 g
245%
Dried Pumpkin And Squash Seed Kernels have 137.1208616 g of Protein per 1 pound, which is 245% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A4.54 μg
Buy Preformed Vegan Vitamin A
0.5%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.24 mg
Buy Vegan Vitamin B1
103%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 1.23830616 mg of Vitamin B1 per 1 pound, which is 103% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.69 mg
Buy Vegan Vitamin B2
53.4%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.69399576 mg of Vitamin B2 per 1 pound, which is 53.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B322.6 mg
Buy Nutritional Yeast naturally rich in vitamin B3
141%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 22.62063304 mg of Vitamin B3 per 1 pound, which is 141% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B53.4 mg
Buy Nutritional Yeast naturally rich in vitamin B5
68%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 3.40194 mg of Vitamin B5 per 1 pound, which is 68% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.65 mg
50%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.64863656 mg of Vitamin B6 per 1 pound, which is 50% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9263 μg
65.8%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 263.08336 μg of Vitamin B9 per 1 pound, which is 65.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Dried Pumpkin And Squash Seed Kernels have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C8.6 mg
9.58%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 8.618248 mg of Vitamin C per 1 pound, which is 9.58% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pumpkin And Squash Seed Kernels have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E9.9 mg
66%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 9.8883056 mg of Vitamin E per 1 pound, which is 66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K33 μg
27.6%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 33.112216 μg of Vitamin K per 1 pound, which is 27.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium209 mg
21%
Dried Pumpkin And Squash Seed Kernels have 208.65232 mg of Calcium per 1 pound, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.1 mg
677%
Dried Pumpkin And Squash Seed Kernels have 6.09174056 mg of Copper per 1 pound, which is 677% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron40 mg
500%
Dried Pumpkin And Squash Seed Kernels have 40.0068144 mg of Iron per 1 pound, which is 500% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2685 mg
639%
Dried Pumpkin And Squash Seed Kernels have 2685.26464 mg of Magnesium per 1 pound, which is 639% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese20.6 mg
896%
Dried Pumpkin And Squash Seed Kernels have 20.60668456 mg of Manganese per 1 pound, which is 896% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus5593 mg
799%
Dried Pumpkin And Squash Seed Kernels have 5592.78936 mg of Phosphorus per 1 pound, which is 799% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3670 mg
108%
Dried Pumpkin And Squash Seed Kernels have 3669.55928 mg of Potassium per 1 pound, which is 108% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium42.6 μg
77.5%
Dried Pumpkin And Squash Seed Kernels have 42.637648 μg of Selenium per 1 pound, which is 77.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Dried Pumpkin And Squash Seed Kernels have 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc35.4 mg
322%
Dried Pumpkin And Squash Seed Kernels have 35.4255352 mg of Zinc per 1 pound, which is 322% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water23.7 g
0.64%
Dried Pumpkin And Squash Seed Kernels have 23.7228616 g of Water per 1 pound, which is 0.64% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Dried Pumpkin And Squash Seed Kernels:
- 1 pound of Squash Seed Kernels has outstanding amounts of Vitamin B1 and Vitamin B3.
- It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
- It also has a good amount of Vitamin C.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 1 pound of Dried Pumpkin And Squash Seed Kernels:
- 1 pound of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
- It is an excellent source of Calcium and Selenium.
- The product has trace amounts of Sodium.
Macronutrients in 1 pound of Dried Pumpkin And Squash Seed Kernels:
- 1 pound of Squash Seed Kernels has outstanding amounts of Fat, Saturated Fat, Omega 6 and Protein.
- It is an excellent source of Omega 3, Carbohydrate and Fiber.
- It also has a good amount of Sugars.
- While 1 pound of product has trace amounts of Fructose, it has no Glucose and Sucrose.