Nutrients in 100 calories of Roasted Squash Seed Kernels
Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
Weight per 100 Calories
Roasted Squash Seed Kernels
17.4g
Roasted Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
19%
71%
10%
Macro Nutrients
Roasted Squash Seed Kernels
Energy100 kcal
3.45%
Roasted 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
Fat8.55 g
8.8%
Roasted Pumpkin And Squash Seed Kernels have 8.5452961672474 g of Fat per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.5 g
4.65%
Roasted Pumpkin And Squash Seed Kernels have 1.4885017421603 g of Saturated Fat per 100 calories, which is 4.65% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.019 g
1.2%
Roasted Pumpkin And Squash Seed Kernels have 0.019337979094077 g of Omega 3 per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.4 g
20%
Roasted Pumpkin And Squash Seed Kernels have 3.4128919860627 g of Omega 6 per 100 calories, which is 20% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted 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
Carbohydrate2.56 g
1.97%
Roasted Pumpkin And Squash Seed Kernels have 2.5627177700348 g of Carbohydrate per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.22 g
0.31%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 0.22473867595819 g of Sugars per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.012 g
0.017%
≤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]
Roasted Pumpkin And Squash Seed Kernels have 0.01219512195122 g of Fructose per 100 calories, which is 0.017% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.012 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.01219512195122 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
%
Roasted Pumpkin And Squash Seed Kernels have 0.198606271777 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.13 g
3%
Roasted Pumpkin And Squash Seed Kernels have 1.1324041811847 g of Fiber per 100 calories, which is 3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.2 g
9.3%
Roasted Pumpkin And Squash Seed Kernels have 5.198606271777 g of Protein per 100 calories, which is 9.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Roasted Squash Seed Kernels
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Roasted Pumpkin And Squash Seed Kernels have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.012 mg
Buy Vegan Vitamin B1
1%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.01219512195122 mg of Vitamin B1 per 100 calories, which is 1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.026 mg
Buy Vegan Vitamin B2
2%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.026132404181185 mg of Vitamin B2 per 100 calories, which is 2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.77 mg
Buy Nutritional Yeast naturally rich in vitamin B3
4.82%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 0.77177700348432 mg of Vitamin B3 per 100 calories, which is 4.82% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.099 mg
Buy Nutritional Yeast naturally rich in vitamin B5
2%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 0.099303135888502 mg of Vitamin B5 per 100 calories, which is 2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.017 mg
1.34%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.017421602787456 mg of Vitamin B6 per 100 calories, which is 1.34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B99.93 μg
2.5%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 9.9303135888502 μg of Vitamin B9 per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Roasted 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 Buy Vegan Vitamin B12
Vitamin C0.31 mg
0.35%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 0.31358885017422 mg of Vitamin C per 100 calories, which is 0.35% 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
Roasted 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 Buy Vegan Vitamin D
Vitamin E0.098 mg
0.65%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 0.097560975609756 mg of Vitamin E per 100 calories, which is 0.65% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K0.78 μg
0.65%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 0.78397212543554 μg of Vitamin K per 100 calories, which is 0.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium9.06 mg
0.91%
Roasted Pumpkin And Squash Seed Kernels have 9.0592334494774 mg of Calcium per 100 calories, which is 0.91% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24.7%
Roasted Pumpkin And Squash Seed Kernels have 0.22212543554007 mg of Copper per 100 calories, which is 24.7% 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 availableIron1.4 mg
17.6%
Roasted Pumpkin And Squash Seed Kernels have 1.4059233449477 mg of Iron per 100 calories, which is 17.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium96 mg
23%
Roasted Pumpkin And Squash Seed Kernels have 95.81881533101 mg of Magnesium per 100 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Roasted Pumpkin And Squash Seed Kernels have 0.78222996515679 mg of Manganese per 100 calories, which is 34% 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 availablePhosphorus205 mg
29.2%
Roasted Pumpkin And Squash Seed Kernels have 204.52961672474 mg of Phosphorus per 100 calories, which is 29.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium137 mg
4.04%
Roasted Pumpkin And Squash Seed Kernels have 137.28222996516 mg of Potassium per 100 calories, which is 4.04% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.64 μg
2.98%
Roasted Pumpkin And Squash Seed Kernels have 1.6376306620209 μg of Selenium per 100 calories, which is 2.98% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.14 mg
0.21%
Roasted Pumpkin And Squash Seed Kernels have 3.1358885017422 mg of Sodium per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.33 mg
12%
Roasted Pumpkin And Squash Seed Kernels have 1.3310104529617 mg of Zinc per 100 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water0.35 g
0.01%
Roasted Pumpkin And Squash Seed Kernels have 0.35365853658537 g of Water per 100 calories, which is 0.01% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
- 100 calories of Roasted Squash Seed Kernels has some Vitamin B3 and Vitamin B9.
- While 100 calories of product has trace amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.
Minerals in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
- 100 calories of Roasted 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.
Macronutrients in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
- 100 calories of Roasted Squash Seed Kernels is an excellent source of Omega 6.
- It has a good amount of Fat and Protein.
- It also has some Saturated Fat and Fiber.
- While 100 calories of product has trace amounts of Omega 3 and Carbohydrate, it has no Sugars, Fructose, Glucose and Sucrose.