Plant Nutrients DB
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Nutrients in 100 grams ofWhole Roasted Squash Seeds

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

Macros Ratio

ProteinsFatsCarbs
17%
39%
44%

Vitamins

100gRDA for Men 19-30 years
Whole Roasted Squash Seeds
Vitamin A3 μg
0.33%
Roasted Whole Pumpkin And Squash Seeds have 3 μg of Vitamin A per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.03 mg
2.83%
Roasted Whole Pumpkin And Squash Seeds have 0.034 mg of Thiamine per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.05 mg
4%
Roasted Whole Pumpkin And Squash Seeds have 0.052 mg of Vitamin B2 per 100 grams, which is 4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.29 mg
1.8%
Roasted Whole Pumpkin And Squash Seeds have 0.286 mg of Vitamin B3 per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.04 mg
2.85%
Roasted Whole Pumpkin And Squash Seeds have 0.037 mg of Vitamin B6 per 100 grams, which is 2.85% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0.3 mg
0.33%
Roasted Whole Pumpkin And Squash Seeds have 0.3 mg of Vitamin C per 100 grams, which is 0.33% 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 grams, 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
Folate9 μg
2.25%
Roasted Whole Pumpkin And Squash Seeds have 9 μg of Folate per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Whole Roasted Squash Seeds
Calcium55 mg
5.5%
Roasted Whole Pumpkin And Squash Seeds have 55 mg of Calcium per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.69 mg
76.7%
Roasted Whole Pumpkin And Squash Seeds have 0.69 mg of Copper per 100 grams, which is 76.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron3.3 mg
41%
Roasted Whole Pumpkin And Squash Seeds have 3.31 mg of Iron per 100 grams, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium262 mg
65.5%
Roasted Whole Pumpkin And Squash Seeds have 262 mg of Magnesium per 100 grams, which is 65.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.5 mg
21.6%
Roasted Whole Pumpkin And Squash Seeds have 0.496 mg of Manganese per 100 grams, which is 21.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus92 mg
13%
Roasted Whole Pumpkin And Squash Seeds have 92 mg of Phosphorus per 100 grams, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium919 mg
19.6%
Roasted Whole Pumpkin And Squash Seeds have 919 mg of Potassium per 100 grams, which is 19.6% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium18 mg
1.2%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc10 mg
94%
Roasted Whole Pumpkin And Squash Seeds have 10.3 mg of Zinc per 100 grams, which is 94% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Roasted Whole Pumpkin And Squash Seeds:
100 grams of Whole Roasted Squash Seeds has some Thiamine, Vitamin B2 and Vitamin B6. While 100 grams of product has trace amounts of Vitamin B3 and Folate, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Roasted Whole Pumpkin And Squash Seeds:
100 grams of Whole Roasted Squash Seeds has outstanding amounts of Zinc.
It is an excellent source of Copper, Iron, Magnesium and Manganese. It also has a good amount of Phosphorus and Potassium. This nut has some Calcium. The product has trace amounts of Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Whole Roasted Squash Seeds
Fat19 g
20%
Roasted Whole Pumpkin And Squash Seeds have 19.4 g of Fat per 100 grams, which is 20% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein18.6 g
33%
Roasted Whole Pumpkin And Squash Seeds have 18.55 g of Protein per 100 grams, which is 33% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate53.8 g
41%
Roasted Whole Pumpkin And Squash Seeds have 53.75 g of Carbohydrate per 100 grams, which is 41% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy446 kcal
15%
Roasted Whole Pumpkin And Squash Seeds have 446 kcal of Energy per 100 grams, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars
NA
No information available
Fiber18 g
48%
Roasted Whole Pumpkin And Squash Seeds have 18.4 g of Fiber per 100 grams, which is 48% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat3.67 g
11%
Roasted Whole Pumpkin And Squash Seeds have 3.67 g of Saturated Fat per 100 grams, which is 11% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.08 g
4.8%
Roasted Whole Pumpkin And Squash Seeds have 0.077 g of Omega 3 per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 68.76 g
51.5%
Roasted Whole Pumpkin And Squash Seeds have 8.759 g of Omega 6 per 100 grams, which is 51.5% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water4.5 g
0.12%
Roasted Whole Pumpkin And Squash Seeds have 4.5 g of Water per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Roasted Whole Pumpkin And Squash Seeds:
100 grams of Whole Roasted Squash Seeds is an excellent source of Protein, Carbohydrate, Fiber and Omega 6. It has a good amount of Fat and Saturated Fat. It also has some Omega 3.