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Nutrients in 100 grams ofSquash Seed Kernels

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

Macros Ratio

ProteinsFatsCarbs
22%
79%
-1%

Vitamins

100gRDA for Men 19-30 years
Squash Seed Kernels
Vitamin A1 μg
0.11%
Dried Pumpkin And Squash Seed Kernels have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.27 mg
22.8%
Dried Pumpkin And Squash Seed Kernels have 0.273 mg of Thiamine per 100 grams, which is 22.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.15 mg
11.8%
Dried Pumpkin And Squash Seed Kernels have 0.153 mg of Vitamin B2 per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B35 mg
31%
Dried Pumpkin And Squash Seed Kernels have 4.987 mg of Vitamin B3 per 100 grams, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.14 mg
11%
Dried Pumpkin And Squash Seed Kernels have 0.143 mg of Vitamin B6 per 100 grams, which is 11% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C1.9 mg
2.1%
Dried Pumpkin And Squash Seed Kernels have 1.9 mg of Vitamin C per 100 grams, which is 2.1% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.18 mg
14.5%
Dried Pumpkin And Squash Seed Kernels have 2.18 mg of Vitamin E per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K7.3 μg
6.1%
Dried Pumpkin And Squash Seed Kernels have 7.3 μg of Vitamin K per 100 grams, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate58 μg
14.5%
Dried Pumpkin And Squash Seed Kernels have 58 μg of Folate per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Squash Seed Kernels
Calcium46 mg
4.6%
Dried Pumpkin And Squash Seed Kernels have 46 mg of Calcium per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper1.34 mg
149%
Dried Pumpkin And Squash Seed Kernels have 1.343 mg of Copper per 100 grams, which is 149% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron8.8 mg
110%
Dried Pumpkin And Squash Seed Kernels have 8.82 mg of Iron per 100 grams, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium592 mg
148%
Dried Pumpkin And Squash Seed Kernels have 592 mg of Magnesium per 100 grams, which is 148% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese4.54 mg
198%
Dried Pumpkin And Squash Seed Kernels have 4.543 mg of Manganese per 100 grams, which is 198% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus1233 mg
176%
Dried Pumpkin And Squash Seed Kernels have 1233 mg of Phosphorus per 100 grams, which is 176% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium809 mg
17%
Dried Pumpkin And Squash Seed Kernels have 809 mg of Potassium per 100 grams, which is 17% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium9.4 μg
17%
Dried Pumpkin And Squash Seed Kernels have 9.4 μg of Selenium per 100 grams, which is 17% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium7 mg
0.47%
Dried Pumpkin And Squash Seed Kernels have 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc7.8 mg
71%
Dried Pumpkin And Squash Seed Kernels have 7.81 mg of Zinc per 100 grams, which is 71% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Dried Pumpkin And Squash Seed Kernels:
100 grams of Squash Seed Kernels is an excellent source of Thiamine and Vitamin B3. It has a good amount of Vitamin B2, Vitamin B6, Vitamin E and Folate. It also has some Vitamin K. While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Dried Pumpkin And Squash Seed Kernels:
100 grams of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
It is an excellent source of Zinc. It also has a good amount of Potassium and Selenium. This nut has some Calcium. It has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Squash Seed Kernels
Fat49 g
50.6%
Dried Pumpkin And Squash Seed Kernels have 49.05 g of Fat per 100 grams, which is 50.6% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein30 g
54%
Dried Pumpkin And Squash Seed Kernels have 30.23 g of Protein per 100 grams, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate10.7 g
8.24%
Dried Pumpkin And Squash Seed Kernels have 10.71 g of Carbohydrate per 100 grams, which is 8.24% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy559 kcal
19%
Dried Pumpkin And Squash Seed Kernels have 559 kcal of Energy per 100 grams, which is 19% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.4 g
1.93%
Dried Pumpkin And Squash Seed Kernels have 1.4 g of Sugars per 100 grams, which is 1.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber6 g
15.8%
Dried Pumpkin And Squash Seed Kernels have 6 g of Fiber per 100 grams, which is 15.8% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat8.66 g
27%
Dried Pumpkin And Squash Seed Kernels have 8.659 g of Saturated Fat per 100 grams, which is 27% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.12 g
7.5%
Dried Pumpkin And Squash Seed Kernels have 0.12 g of Omega 3 per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 620.7 g
122%
Dried Pumpkin And Squash Seed Kernels have 20.71 g of Omega 6 per 100 grams, which is 122% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water5.23 g
0.14%
Dried Pumpkin And Squash Seed Kernels have 5.23 g of Water per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Dried Pumpkin And Squash Seed Kernels:
100 grams of Squash Seed Kernels has outstanding amounts of Omega 6.
It is an excellent source of Fat, Protein and Saturated Fat. It also has a good amount of Carbohydrate, Fiber and Omega 3. The product has trace amounts of Sugars.