Nutrients in 14 ounces of Roasted Squash Seed Kernels
Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
19%
71%
10%
Macro Nutrients
Roasted Squash Seed Kernels
Energy2278 kcal
78.6%
Roasted Pumpkin And Squash Seed Kernels have 2278.16582 kcal of Energy per 14 ounces, which is 78.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat195 g
201%
Roasted 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 g
106%
Roasted Pumpkin And Squash Seed Kernels have 33.91053792 g of Saturated Fat per 14 ounces, which is 106% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.44 g
27.5%
Roasted Pumpkin And Squash Seed Kernels have 0.44055123 g of Omega 3 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 677.8 g
457%
Roasted Pumpkin And Squash Seed Kernels have 77.7513387 g of Omega 6 per 14 ounces, which is 457% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate58.4 g
45%
Roasted Pumpkin And Squash Seed Kernels have 58.3829603 g of Carbohydrate per 14 ounces, which is 45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.1 g
7.06%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 5.1199197 g of Sugars per 14 ounces, which is 7.06% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.28 g
0.38%
≤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 0.2778251 g of Fructose per 14 ounces, which is 0.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.28 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.2778251 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4.52 g
%
Roasted Pumpkin And Squash Seed Kernels have 4.5245802 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber25.8 g
68%
Roasted Pumpkin And Squash Seed Kernels have 25.798045 g of Fiber per 14 ounces, which is 68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein118 g
211%
Roasted Pumpkin And Squash Seed Kernels have 118.4328712 g of Protein per 14 ounces, which is 211% 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
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Roasted Pumpkin And Squash Seed Kernels have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.28 mg
Buy Vegan Vitamin B1
23%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.2778251 mg of Vitamin B1 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.6 mg
Buy Vegan Vitamin B2
45.8%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.5953395 mg of Vitamin B2 per 14 ounces, which is 45.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B317.6 mg
Buy Nutritional Yeast naturally rich in vitamin B3
110%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 17.5823599 mg of Vitamin B3 per 14 ounces, which is 110% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.26 mg
Buy Nutritional Yeast naturally rich in vitamin B5
45.2%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 2.2622901 mg of Vitamin B5 per 14 ounces, which is 45.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.4 mg
30.5%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9226 μg
56.6%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 226.22901 μg of Vitamin B9 per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Roasted 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 C7.14 mg
7.94%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 7.144074 mg of Vitamin C per 14 ounces, which is 7.94% 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 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 E2.22 mg
15%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 2.2226008 mg of Vitamin E per 14 ounces, which is 15% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K18 μg
15%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 17.860185 μg of Vitamin K per 14 ounces, which is 15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium206 mg
20.6%
Roasted Pumpkin And Squash Seed Kernels have 206.38436 mg of Calcium per 14 ounces, which is 20.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.06 mg
562%
Roasted Pumpkin And Squash Seed Kernels have 5.06038575 mg of Copper per 14 ounces, which is 562% 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 availableIron32 mg
400%
Roasted Pumpkin And Squash Seed Kernels have 32.0292651 mg of Iron per 14 ounces, which is 400% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2183 mg
520%
Roasted Pumpkin And Squash Seed Kernels have 2182.9115 mg of Magnesium per 14 ounces, which is 520% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese18 mg
775%
Roasted Pumpkin And Squash Seed Kernels have 17.8204957 mg of Manganese per 14 ounces, which is 775% 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 availablePhosphorus4660 mg
666%
Roasted Pumpkin And Squash Seed Kernels have 4659.52382 mg of Phosphorus per 14 ounces, which is 666% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3128 mg
92%
Roasted Pumpkin And Squash Seed Kernels have 3127.51684 mg of Potassium per 14 ounces, which is 92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium37.3 μg
68%
Roasted 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
Sodium71.4 mg
4.76%
Roasted Pumpkin And Squash Seed Kernels have 71.44074 mg of Sodium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc30.3 mg
276%
Roasted Pumpkin And Squash Seed Kernels have 30.3226252 mg of Zinc per 14 ounces, which is 276% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.06 g
0.22%
Roasted Pumpkin And Squash Seed Kernels have 8.0569279 g of Water per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 14 ounces of Roasted Squash Seed Kernels has outstanding amounts of Vitamin B3.
- It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
- It also has a good amount of Vitamin C, Vitamin E and Vitamin K.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 14 ounces of Roasted Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
- It is an excellent source of Calcium and Selenium.
- It also has some Sodium.
Macronutrients in 14 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 14 ounces of Roasted 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.
- It has no Fructose, Glucose and Sucrose.