Nutrients in 100 grams of Whole Roasted Squash Seeds
Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
Macros Ratio
Protein
Fat
Carbs
16%
38%
46%
Macro Nutrients
Whole Roasted Squash Seeds
Energy446 kcal
15.4%
Roasted Whole Pumpkin And Squash Seeds have 446 kcal of Energy per 100 grams, which is 15.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat19.4 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 19-50 years
Saturated Fat3.67 g
11.5%
Roasted Whole Pumpkin And Squash Seeds have 3.67 g of Saturated Fat per 100 grams, which is 11.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.077 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 19-50 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 19-50 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 19-50 years
Carbohydrate53.8 g
41.3%
Roasted Whole Pumpkin And Squash Seeds have 53.75 g of Carbohydrate per 100 grams, which is 41.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information availableFructose
NA
≤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]
No information availableFiber18.4 g
48.4%
Roasted Whole Pumpkin And Squash Seeds have 18.4 g of Fiber per 100 grams, which is 48.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 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 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A3 μg
Buy Preformed Vegan Vitamin A
0.33%
RAE, retinol activity equivalents
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 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.034 mg
Buy Vegan Vitamin B1
2.83%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.034 mg of Vitamin B1 per 100 grams, which is 2.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.052 mg
Buy Vegan Vitamin B2
4%
Riboflavin
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 19-50 years Buy Vegan Vitamin B2
Vitamin B30.29 mg
Buy Nutritional Yeast naturally rich in vitamin B3
1.8%
Niacin, nicotinic acid, niacinamide
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 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.056 mg
Buy Nutritional Yeast naturally rich in vitamin B5
1.12%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.056 mg of Vitamin B5 per 100 grams, which is 1.12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.037 mg
2.85%
Pyridoxine
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 19-50 years Vitamin B99 μg
2.25%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 9 μg of Vitamin B9 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
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 19-50 years Buy Vegan Vitamin B12
Vitamin C0.3 mg
0.33%
Ascorbic acid
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 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
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 19-50 years Buy Vegan Vitamin D
Minerals
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 19-50 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 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron3.3 mg
41.4%
Roasted Whole Pumpkin And Squash Seeds have 3.31 mg of Iron per 100 grams, which is 41.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium262 mg
62.4%
Roasted Whole Pumpkin And Squash Seeds have 262 mg of Magnesium per 100 grams, which is 62.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 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 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus92 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 19-50 years
Potassium919 mg
27%
Roasted Whole Pumpkin And Squash Seeds have 919 mg of Potassium per 100 grams, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
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 19-50 years
Zinc10.3 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 19-50 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 19-50 years
Vitamins in 100 grams of Roasted Whole Pumpkin And Squash Seeds:
- 100 grams of Whole Roasted Squash Seeds has some Vitamin B1, Vitamin B2 and Vitamin B6.
- While 100 grams of product has trace amounts of Vitamin B3, Vitamin B5 and Vitamin B9, 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, Manganese and Potassium.
- It also has a good amount of Phosphorus.
- This nut has some Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 100 grams of Roasted Whole Pumpkin And Squash Seeds:
- 100 grams of Whole Roasted Squash Seeds is an excellent source of Omega 6, Carbohydrate, Fiber and Protein.
- It has a good amount of Fat and Saturated Fat.
- It also has some Omega 3.