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Nutrients in 100 grams ofRoasted Squash Seed Kernels

Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
roastedwholecooked

Macros Ratio

ProteinsFatsCarbs
21%
77%
2%

Vitamins

100gRDA for Men 19-30 years
Roasted Squash Seed Kernels
Vitamin A0 μg
0%
Roasted Pumpkin And Squash Seed Kernels have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.83%
Roasted Pumpkin And Squash Seed Kernels have 0.07 mg of Thiamine per 100 grams, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.15 mg
11.5%
Roasted Pumpkin And Squash Seed Kernels have 0.15 mg of Vitamin B2 per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B34.43 mg
27.7%
Roasted Pumpkin And Squash Seed Kernels have 4.43 mg of Vitamin B3 per 100 grams, which is 27.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.1 mg
7.7%
Roasted Pumpkin And Squash Seed Kernels have 0.1 mg of Vitamin B6 per 100 grams, which is 7.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Roasted 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 C1.8 mg
2%
Roasted Pumpkin And Squash Seed Kernels have 1.8 mg of Vitamin C per 100 grams, which is 2% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Roasted 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 E0.56 mg
3.73%
Roasted Pumpkin And Squash Seed Kernels have 0.56 mg of Vitamin E per 100 grams, which is 3.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K4.5 μg
3.75%
Roasted Pumpkin And Squash Seed Kernels have 4.5 μg of Vitamin K per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate57 μg
14%
Roasted Pumpkin And Squash Seed Kernels have 57 μg of Folate per 100 grams, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Roasted Squash Seed Kernels
Calcium52 mg
5.2%
Roasted Pumpkin And Squash Seed Kernels have 52 mg of Calcium per 100 grams, which is 5.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper1.28 mg
142%
Roasted Pumpkin And Squash Seed Kernels have 1.275 mg of Copper per 100 grams, which is 142% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron8.07 mg
101%
Roasted Pumpkin And Squash Seed Kernels have 8.07 mg of Iron per 100 grams, which is 101% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium550 mg
138%
Roasted Pumpkin And Squash Seed Kernels have 550 mg of Magnesium per 100 grams, which is 138% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese4.5 mg
195%
Roasted Pumpkin And Squash Seed Kernels have 4.49 mg of Manganese per 100 grams, which is 195% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus1174 mg
168%
Roasted Pumpkin And Squash Seed Kernels have 1174 mg of Phosphorus per 100 grams, which is 168% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium788 mg
16.8%
Roasted Pumpkin And Squash Seed Kernels have 788 mg of Potassium per 100 grams, which is 16.8% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium9.4 μg
17%
Roasted 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
Sodium18 mg
1.2%
Roasted Pumpkin And Squash Seed Kernels have 18 mg of Sodium per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc7.64 mg
69%
Roasted Pumpkin And Squash Seed Kernels have 7.64 mg of Zinc per 100 grams, which is 69% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Roasted Pumpkin And Squash Seed Kernels:
100 grams of Roasted Squash Seed Kernels is an excellent source of Vitamin B3. It has a good amount of Vitamin B2, Vitamin B6 and Folate. It also has some Thiamine, Vitamin E and 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 Roasted Pumpkin And Squash Seed Kernels:
100 grams of Roasted 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. The product has trace amounts of Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Roasted Squash Seed Kernels
Fat49 g
50.6%
Roasted 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
53%
Roasted Pumpkin And Squash Seed Kernels have 29.84 g of Protein per 100 grams, which is 53% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate14.7 g
11%
Roasted Pumpkin And Squash Seed Kernels have 14.71 g of Carbohydrate per 100 grams, which is 11% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy574 kcal
19.8%
Roasted Pumpkin And Squash Seed Kernels have 574 kcal of Energy per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars1.3 g
1.78%
Roasted Pumpkin And Squash Seed Kernels have 1.29 g of Sugars per 100 grams, which is 1.78% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber6.5 g
17%
Roasted Pumpkin And Squash Seed Kernels have 6.5 g of Fiber per 100 grams, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Roasted 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 Fat8.54 g
26.7%
Roasted Pumpkin And Squash Seed Kernels have 8.544 g of Saturated Fat per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.11 g
6.94%
Roasted Pumpkin And Squash Seed Kernels have 0.111 g of Omega 3 per 100 grams, which is 6.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 619.6 g
115%
Roasted Pumpkin And Squash Seed Kernels have 19.59 g of Omega 6 per 100 grams, which is 115% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water2.03 g
0.05%
Roasted Pumpkin And Squash Seed Kernels have 2.03 g of Water per 100 grams, which is 0.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Roasted Pumpkin And Squash Seed Kernels:
100 grams of Roasted 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 and Fiber. This nut has some Omega 3. The product has trace amounts of Sugars.