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Nutrients in 100 grams of Roasted Squash Seed Kernels

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

Protein Fat Carbs
19%
71%
10%
100 g ▼

Macro Nutrients

Roasted Squash Seed Kernels
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 19-50 years
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 19-50 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 19-50 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 19-50 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 19-50 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 19-50 years
Carbohydrate14.7 g
11.3%
Roasted Pumpkin And Squash Seed Kernels have 14.71 g of Carbohydrate per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.3 g
1.78%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
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 19-50 years
Fructose0.07 g
0.097%
≤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 0.07 g of Fructose per 100 grams, which is 0.097% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.07 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.14 g
%
Roasted Pumpkin And Squash Seed Kernels have 1.14 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 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 19-50 years
Protein30 g
53.3%
Roasted Pumpkin And Squash Seed Kernels have 29.84 g of Protein per 100 grams, which is 53.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Squash Seed Kernels
Vitamin A0 μg
0%
RAE, retinol activity equivalents
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 19-50 years
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Vitamin B10.07 mg
5.83%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.07 mg of Vitamin B1 per 100 grams, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.5%
Riboflavin
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 19-50 years
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Vitamin B34.43 mg
27.7%
Niacin, nicotinic acid, niacinamide
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 19-50 years
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Vitamin B50.57 mg
11.4%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 0.57 mg of Vitamin B5 per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg
7.7%
Pyridoxine
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 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B957 μg
14.3%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 57 μg of Vitamin B9 per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
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 19-50 years
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Vitamin C1.8 mg
2%
Ascorbic acid
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 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
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 19-50 years
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Vitamin E0.56 mg
3.73%
Tocopherols and Tocotrienols
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 19-50 years
Vitamin K4.5 μg
3.75%
Phytomenadione or phylloquinone
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 19-50 years

Minerals

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 19-50 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 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
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 19-50 years
Magnesium550 mg
131%
Roasted Pumpkin And Squash Seed Kernels have 550 mg of Magnesium per 100 grams, which is 131% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 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 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
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 19-50 years
Potassium788 mg
23%
Roasted Pumpkin And Squash Seed Kernels have 788 mg of Potassium per 100 grams, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 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 19-50 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 19-50 years
Zinc7.64 mg
69.5%
Roasted Pumpkin And Squash Seed Kernels have 7.64 mg of Zinc per 100 grams, which is 69.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.03 g
0.055%
Roasted Pumpkin And Squash Seed Kernels have 2.03 g of Water per 100 grams, which is 0.055% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Roasted Pumpkin And Squash Seed Kernels:
Minerals in 100 grams of Roasted Pumpkin And Squash Seed Kernels:
Macronutrients in 100 grams of Roasted Pumpkin And Squash Seed Kernels:



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