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Nutrients in 100 Calories ofSquash Seed Kernels

Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
rawdriedwhole

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

ProteinsFatsCarbs
22%
79%
-1%

Vitamins

100 kcalRDA for Men 19-30 years
Squash Seed Kernels
Vitamin A0.18 μg
0.02%
Dried Pumpkin And Squash Seed Kernels have 0.179 μg of Vitamin A per 100 Calories, which is 0.02% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.05 mg
4.1%
Dried Pumpkin And Squash Seed Kernels have 0.049 mg of Thiamine per 100 Calories, which is 4.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.03 mg
2.08%
Dried Pumpkin And Squash Seed Kernels have 0.027 mg of Vitamin B2 per 100 Calories, which is 2.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.89 mg
5.58%
Dried Pumpkin And Squash Seed Kernels have 0.892 mg of Vitamin B3 per 100 Calories, which is 5.58% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.03 mg
2%
Dried Pumpkin And Squash Seed Kernels have 0.026 mg of Vitamin B6 per 100 Calories, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C0.34 mg
0.38%
Dried Pumpkin And Squash Seed Kernels have 0.34 mg of Vitamin C per 100 Calories, which is 0.38% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E0.39 mg
2.6%
Dried Pumpkin And Squash Seed Kernels have 0.39 mg of Vitamin E per 100 Calories, which is 2.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.3 μg
1.1%
Dried Pumpkin And Squash Seed Kernels have 1.306 μg of Vitamin K per 100 Calories, which is 1.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate10 μg
2.6%
Dried Pumpkin And Squash Seed Kernels have 10.376 μg of Folate per 100 Calories, which is 2.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Squash Seed Kernels
Calcium8.23 mg
0.82%
Dried Pumpkin And Squash Seed Kernels have 8.229 mg of Calcium per 100 Calories, which is 0.82% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.24 mg
26.7%
Dried Pumpkin And Squash Seed Kernels have 0.24 mg of Copper per 100 Calories, which is 26.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.58 mg
19.7%
Dried Pumpkin And Squash Seed Kernels have 1.578 mg of Iron per 100 Calories, which is 19.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium106 mg
26%
Dried Pumpkin And Squash Seed Kernels have 105.903 mg of Magnesium per 100 Calories, which is 26% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.81 mg
35%
Dried Pumpkin And Squash Seed Kernels have 0.813 mg of Manganese per 100 Calories, which is 35% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus221 mg
31.5%
Dried Pumpkin And Squash Seed Kernels have 220.572 mg of Phosphorus per 100 Calories, which is 31.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium145 mg
3.08%
Dried Pumpkin And Squash Seed Kernels have 144.723 mg of Potassium per 100 Calories, which is 3.08% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium1.7 μg
3.06%
Dried Pumpkin And Squash Seed Kernels have 1.682 μg of Selenium per 100 Calories, which is 3.06% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium1.25 mg
0.08%
Dried Pumpkin And Squash Seed Kernels have 1.252 mg of Sodium per 100 Calories, which is 0.08% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc1.4 mg
12.7%
Dried Pumpkin And Squash Seed Kernels have 1.397 mg of Zinc per 100 Calories, which is 12.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Dried Pumpkin And Squash Seed Kernels:
100 Calories of Squash Seed Kernels has some Thiamine, Vitamin B3, Vitamin E and Folate. While 100 Calories of product has trace amounts of Vitamin B2, Vitamin B6 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 Calories of Dried Pumpkin And Squash Seed Kernels:
100 Calories of Squash Seed Kernels is an excellent source of Copper, Magnesium, Manganese and Phosphorus. It has a good amount of Iron and Zinc. It also has some Potassium and Selenium. While 100 Calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Squash Seed Kernels
Fat8.78 g
9.05%
Dried Pumpkin And Squash Seed Kernels have 8.775 g of Fat per 100 Calories, which is 9.05% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein5.4 g
9.66%
Dried Pumpkin And Squash Seed Kernels have 5.408 g of Protein per 100 Calories, which is 9.66% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate1.9 g
1.47%
Dried Pumpkin And Squash Seed Kernels have 1.916 g of Carbohydrate per 100 Calories, which is 1.47% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars0.25 g
0.34%
Dried Pumpkin And Squash Seed Kernels have 0.25 g of Sugars per 100 Calories, which is 0.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.07 g
2.82%
Dried Pumpkin And Squash Seed Kernels have 1.073 g of Fiber per 100 Calories, which is 2.82% of the Recommended Dietary Allowance of 38g per day for Men 19-30 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 19-30 years
Saturated Fat1.55 g
4.84%
Dried Pumpkin And Squash Seed Kernels have 1.549 g of Saturated Fat per 100 Calories, which is 4.84% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.02 g
1.3%
Dried Pumpkin And Squash Seed Kernels have 0.021 g of Omega 3 per 100 Calories, which is 1.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 63.7 g
21.8%
Dried Pumpkin And Squash Seed Kernels have 3.705 g of Omega 6 per 100 Calories, which is 21.8% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water0.94 g
0.03%
Dried Pumpkin And Squash Seed Kernels have 0.936 g of Water per 100 Calories, which is 0.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Dried Pumpkin And Squash Seed Kernels:
100 Calories of Squash Seed Kernels is an excellent source of Omega 6. It has a good amount of Fat and Protein. It also has some Fiber and Saturated Fat. While 100 Calories of product has trace amounts of Carbohydrate and Omega 3, it has no Sugars.