Nutrients in 14 ounces of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
20%
73%
7%
Macro Nutrients
Squash Seed Kernels
Energy2219 kcal
76.5%
Dried Pumpkin And Squash Seed Kernels have 2218.63187 kcal of Energy per 14 ounces, which is 76.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat195 g
201%
Dried Pumpkin And Squash Seed Kernels have 194.6760165 g of Fat per 14 ounces, which is 201% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat34.4 g
107%
Dried Pumpkin And Squash Seed Kernels have 34.36696487 g of Saturated Fat per 14 ounces, which is 107% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.48 g
29.8%
Dried Pumpkin And Squash Seed Kernels have 0.4762716 g of Omega 3 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 682 g
484%
Dried Pumpkin And Squash Seed Kernels have 82.1965403 g of Omega 6 per 14 ounces, which is 484% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pumpkin And Squash Seed Kernels have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate42.5 g
32.7%
Dried Pumpkin And Squash Seed Kernels have 42.5072403 g of Carbohydrate per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.56 g
7.66%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 5.556502 g of Sugars per 14 ounces, which is 7.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.6 g
0.82%
≤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]
Dried Pumpkin And Squash Seed Kernels have 0.5953395 g of Fructose per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.52 g
%
Dried Pumpkin And Squash Seed Kernels have 0.5159609 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4.5 g
%
Dried Pumpkin And Squash Seed Kernels have 4.4848909 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber24 g
62.7%
Dried Pumpkin And Squash Seed Kernels have 23.81358 g of Fiber per 14 ounces, which is 62.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein120 g
214%
Dried Pumpkin And Squash Seed Kernels have 119.9807539 g of Protein per 14 ounces, which is 214% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A3.97 μg
Buy Preformed Vegan Vitamin A
0.44%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B11.1 mg
Buy Vegan Vitamin B1
90%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 1.08351789 mg of Vitamin B1 per 14 ounces, which is 90% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.61 mg
Buy Vegan Vitamin B2
46.7%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.60724629 mg of Vitamin B2 per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B319.8 mg
Buy Nutritional Yeast naturally rich in vitamin B3
124%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 19.79305391 mg of Vitamin B3 per 14 ounces, which is 124% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.98 mg
Buy Nutritional Yeast naturally rich in vitamin B5
59.5%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 2.9766975 mg of Vitamin B5 per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.57 mg
43.7%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.56755699 mg of Vitamin B6 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9230 μg
57.5%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 230.19794 μg of Vitamin B9 per 14 ounces, which is 57.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Dried Pumpkin And Squash Seed Kernels have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C7.54 mg
8.38%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 7.540967 mg of Vitamin C per 14 ounces, which is 8.38% 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
Dried Pumpkin And Squash Seed Kernels have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E8.65 mg
57.7%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 8.6522674 mg of Vitamin E per 14 ounces, which is 57.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K29 μg
24%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 28.973189 μg of Vitamin K per 14 ounces, which is 24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium183 mg
18.3%
Dried Pumpkin And Squash Seed Kernels have 182.57078 mg of Calcium per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.33 mg
592%
Dried Pumpkin And Squash Seed Kernels have 5.33027299 mg of Copper per 14 ounces, which is 592% 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 availableIron35 mg
438%
Dried Pumpkin And Squash Seed Kernels have 35.0059626 mg of Iron per 14 ounces, which is 438% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2350 mg
559%
Dried Pumpkin And Squash Seed Kernels have 2349.60656 mg of Magnesium per 14 ounces, which is 559% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese18 mg
784%
Dried Pumpkin And Squash Seed Kernels have 18.03084899 mg of Manganese per 14 ounces, which is 784% 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 availablePhosphorus4894 mg
699%
Dried Pumpkin And Squash Seed Kernels have 4893.69069 mg of Phosphorus per 14 ounces, which is 699% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3211 mg
94%
Dried Pumpkin And Squash Seed Kernels have 3210.86437 mg of Potassium per 14 ounces, which is 94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium37.3 μg
68%
Dried Pumpkin And Squash Seed Kernels have 37.307942 μg of Selenium per 14 ounces, which is 68% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium27.8 mg
1.85%
Dried Pumpkin And Squash Seed Kernels have 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc31 mg
282%
Dried Pumpkin And Squash Seed Kernels have 30.9973433 mg of Zinc per 14 ounces, which is 282% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water20.8 g
0.56%
Dried Pumpkin And Squash Seed Kernels have 20.7575039 g of Water per 14 ounces, which is 0.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dried Pumpkin And Squash Seed Kernels:
- 14 ounces of Squash Seed Kernels has outstanding amounts of Vitamin B1 and Vitamin B3.
- It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
- It also has a good amount of Vitamin C.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Dried Pumpkin And Squash Seed Kernels:
- 14 ounces of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
- It is an excellent source of Selenium.
- It also has a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 14 ounces of Dried Pumpkin And Squash Seed Kernels:
- 14 ounces of Squash Seed Kernels has outstanding amounts of Fat, Saturated Fat, Omega 6 and Protein.
- It is an excellent source of Omega 3, Carbohydrate and Fiber.
- It also has a good amount of Sugars.
- While 14 ounces of product has trace amounts of Fructose, it has no Glucose and Sucrose.