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Nutrients in 100 Calories ofWhole Roasted Squash Seeds

Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
roastedwholecooked

Weight per 100 Calories

Whole Roasted Squash Seeds
22g

Roasted Whole Pumpkin And Squash Seeds has very high energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
17%
39%
44%

Vitamins

100 kcalRDA for Men 19-30 years
Whole Roasted Squash Seeds
Vitamin A0.67 μg
0.07%
Roasted Whole Pumpkin And Squash Seeds have 0.673 μg of Vitamin A per 100 Calories, which is 0.07% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.01 mg
0.67%
Roasted Whole Pumpkin And Squash Seeds have 0.008 mg of Thiamine per 100 Calories, which is 0.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.01 mg
0.92%
Roasted Whole Pumpkin And Squash Seeds have 0.012 mg of Vitamin B2 per 100 Calories, which is 0.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.06 mg
0.4%
Roasted Whole Pumpkin And Squash Seeds have 0.064 mg of Vitamin B3 per 100 Calories, which is 0.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.01 mg
0.62%
Roasted Whole Pumpkin And Squash Seeds have 0.008 mg of Vitamin B6 per 100 Calories, which is 0.62% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Roasted Whole Pumpkin And Squash Seeds 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 C0.07 mg
0.07%
Roasted Whole Pumpkin And Squash Seeds have 0.067 mg of Vitamin C per 100 Calories, which is 0.07% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Roasted Whole Pumpkin And Squash Seeds 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 E
NA
No information available
Vitamin K
NA
No information available
Folate2 μg
0.5%
Roasted Whole Pumpkin And Squash Seeds have 2.018 μg of Folate per 100 Calories, which is 0.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Whole Roasted Squash Seeds
Calcium12 mg
1.23%
Roasted Whole Pumpkin And Squash Seeds have 12.332 mg of Calcium per 100 Calories, which is 1.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.16 mg
17%
Roasted Whole Pumpkin And Squash Seeds have 0.155 mg of Copper per 100 Calories, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.74 mg
9.28%
Roasted Whole Pumpkin And Squash Seeds have 0.742 mg of Iron per 100 Calories, which is 9.28% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium58.7 mg
14.7%
Roasted Whole Pumpkin And Squash Seeds have 58.744 mg of Magnesium per 100 Calories, which is 14.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.11 mg
4.83%
Roasted Whole Pumpkin And Squash Seeds have 0.111 mg of Manganese per 100 Calories, which is 4.83% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus20.6 mg
2.95%
Roasted Whole Pumpkin And Squash Seeds have 20.628 mg of Phosphorus per 100 Calories, which is 2.95% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium206 mg
4.4%
Roasted Whole Pumpkin And Squash Seeds have 206.054 mg of Potassium per 100 Calories, which is 4.4% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium4.04 mg
0.27%
Roasted Whole Pumpkin And Squash Seeds have 4.036 mg of Sodium per 100 Calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc2.3 mg
21%
Roasted Whole Pumpkin And Squash Seeds have 2.309 mg of Zinc per 100 Calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Roasted Whole Pumpkin And Squash Seeds:
While 100 Calories of product has trace amounts of Vitamin B2, it has no Vitamin A, Thiamine, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Folate.
Minerals in 100 Calories of Roasted Whole Pumpkin And Squash Seeds:
100 Calories of Whole Roasted Squash Seeds is an excellent source of Zinc. It has a good amount of Copper, Iron and Magnesium. It also has some Manganese, Phosphorus and Potassium. While 100 Calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Whole Roasted Squash Seeds
Fat4.35 g
4.5%
Roasted Whole Pumpkin And Squash Seeds have 4.35 g of Fat per 100 Calories, which is 4.5% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein4.16 g
7.43%
Roasted Whole Pumpkin And Squash Seeds have 4.159 g of Protein per 100 Calories, which is 7.43% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate12 g
9.27%
Roasted Whole Pumpkin And Squash Seeds have 12.052 g of Carbohydrate per 100 Calories, which is 9.27% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Roasted Whole Pumpkin And Squash Seeds 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
Sugars
NA
No information available
Fiber4.13 g
11%
Roasted Whole Pumpkin And Squash Seeds have 4.126 g of Fiber per 100 Calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Roasted Whole Pumpkin And Squash Seeds 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 Fat0.82 g
2.57%
Roasted Whole Pumpkin And Squash Seeds have 0.823 g of Saturated Fat per 100 Calories, which is 2.57% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.02 g
1.06%
Roasted Whole Pumpkin And Squash Seeds have 0.017 g of Omega 3 per 100 Calories, which is 1.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 61.96 g
11.6%
Roasted Whole Pumpkin And Squash Seeds have 1.964 g of Omega 6 per 100 Calories, which is 11.6% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water1 g
0.03%
Roasted Whole Pumpkin And Squash Seeds have 1.009 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 Roasted Whole Pumpkin And Squash Seeds:
100 Calories of Whole Roasted Squash Seeds has a good amount of Protein, Carbohydrate, Fiber and Omega 6. It has some Fat and Saturated Fat. The product has trace amounts of Omega 3.