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Nutrients in 100 calories of Squash Seed Kernels

Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
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Weight per 100 Calories

Squash Seed Kernels
18g

Dried Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
20%
73%
7%
100 kcal ▼

Macro Nutrients

Squash Seed Kernels
Energy100 kcal
3.45%
Dried Pumpkin And Squash Seed Kernels have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.77 g
9.05%
Dried Pumpkin And Squash Seed Kernels have 8.7745974955277 g of Fat per 100 calories, which is 9.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.55 g
4.84%
Dried Pumpkin And Squash Seed Kernels have 1.5490161001789 g of Saturated Fat per 100 calories, which is 4.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.021 g
1.34%
Dried Pumpkin And Squash Seed Kernels have 0.021466905187835 g of Omega 3 per 100 calories, which is 1.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.7 g
21.8%
Dried Pumpkin And Squash Seed Kernels have 3.7048300536673 g of Omega 6 per 100 calories, which is 21.8% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate1.9 g
1.47%
Dried Pumpkin And Squash Seed Kernels have 1.9159212880143 g of Carbohydrate per 100 calories, which is 1.47% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.25 g
0.35%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 0.25044722719141 g of Sugars per 100 calories, which is 0.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.027 g
0.037%
≤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 0.026833631484794 g of Fructose per 100 calories, which is 0.037% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.023 g
%
Dried Pumpkin And Squash Seed Kernels have 0.023255813953488 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.2 g
%
Dried Pumpkin And Squash Seed Kernels have 0.20214669051878 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.07 g
2.82%
Dried Pumpkin And Squash Seed Kernels have 1.0733452593918 g of Fiber per 100 calories, which is 2.82% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.4 g
9.66%
Dried Pumpkin And Squash Seed Kernels have 5.4078711985689 g of Protein per 100 calories, which is 9.66% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Squash Seed Kernels
Vitamin A0.18 μg
0.02%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 0.1788908765653 μg of Vitamin A per 100 calories, which is 0.02% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.049 mg
4.07%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.048837209302326 mg of Vitamin B1 per 100 calories, which is 4.07% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.027 mg
2.1%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.02737030411449 mg of Vitamin B2 per 100 calories, which is 2.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.89 mg
5.58%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 0.89212880143113 mg of Vitamin B3 per 100 calories, which is 5.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.13 mg
2.7%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 0.13416815742397 mg of Vitamin B5 per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.026 mg
1.97%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.025581395348837 mg of Vitamin B6 per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B910.4 μg
2.6%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 10.375670840787 μg of Vitamin B9 per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pumpkin And Squash Seed Kernels have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.34 mg
0.38%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 0.33989266547406 mg of Vitamin C per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pumpkin And Squash Seed Kernels have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.39 mg
2.6%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 0.38998211091234 mg of Vitamin E per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.3 μg
1.1%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 1.3059033989267 μg of Vitamin K per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Squash Seed Kernels
Calcium8.23 mg
0.82%
Dried Pumpkin And Squash Seed Kernels have 8.2289803220036 mg of Calcium per 100 calories, which is 0.82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
26.7%
Dried Pumpkin And Squash Seed Kernels have 0.24025044722719 mg of Copper per 100 calories, which is 26.7% 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 available
Iron1.58 mg
19.7%
Dried Pumpkin And Squash Seed Kernels have 1.5778175313059 mg of Iron per 100 calories, which is 19.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium106 mg
25.2%
Dried Pumpkin And Squash Seed Kernels have 105.90339892665 mg of Magnesium per 100 calories, which is 25.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.81 mg
35.3%
Dried Pumpkin And Squash Seed Kernels have 0.81270125223614 mg of Manganese per 100 calories, which is 35.3% 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 available
Phosphorus221 mg
31.5%
Dried Pumpkin And Squash Seed Kernels have 220.57245080501 mg of Phosphorus per 100 calories, which is 31.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium145 mg
4.26%
Dried Pumpkin And Squash Seed Kernels have 144.72271914132 mg of Potassium per 100 calories, which is 4.26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.7 μg
3.06%
Dried Pumpkin And Squash Seed Kernels have 1.6815742397138 μg of Selenium per 100 calories, which is 3.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.25 mg
0.083%
Dried Pumpkin And Squash Seed Kernels have 1.2522361359571 mg of Sodium per 100 calories, which is 0.083% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.4 mg
12.7%
Dried Pumpkin And Squash Seed Kernels have 1.397137745975 mg of Zinc per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water0.94 g
0.025%
Dried Pumpkin And Squash Seed Kernels have 0.93559928443649 g of Water per 100 calories, which is 0.025% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Dried Pumpkin And Squash Seed Kernels:
Minerals in 100 calories of Dried Pumpkin And Squash Seed Kernels:
Macronutrients in 100 calories of Dried Pumpkin And Squash Seed Kernels:



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