Nutrients in 14 ounces 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
Energy1770 kcal
61%
Roasted Whole Pumpkin And Squash Seeds have 1770.14278 kcal of Energy per 14 ounces, which is 61% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat77 g
79.4%
Roasted Whole Pumpkin And Squash Seeds have 76.997242 g of Fat per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat14.6 g
45.5%
Roasted Whole Pumpkin And Squash Seeds have 14.5659731 g of Saturated Fat per 14 ounces, which is 45.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.31 g
19%
Roasted Whole Pumpkin And Squash Seeds have 0.30560761 g of Omega 3 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 634.8 g
204%
Roasted Whole Pumpkin And Squash Seeds have 34.76385787 g of Omega 6 per 14 ounces, which is 204% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate213 g
164%
Roasted Whole Pumpkin And Squash Seeds have 213.3299875 g of Carbohydrate per 14 ounces, which is 164% 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 availableFiber73 g
192%
Roasted Whole Pumpkin And Squash Seeds have 73.028312 g of Fiber per 14 ounces, which is 192% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein73.6 g
131%
Roasted Whole Pumpkin And Squash Seeds have 73.6236515 g of Protein per 14 ounces, which is 131% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A12 μg
Buy Preformed Vegan Vitamin A
1.32%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.13 mg
Buy Vegan Vitamin B1
11.2%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.13494362 mg of Vitamin B1 per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.21 mg
Buy Vegan Vitamin B2
16%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.20638436 mg of Vitamin B2 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.14 mg
Buy Nutritional Yeast naturally rich in vitamin B3
7.1%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 1.13511398 mg of Vitamin B3 per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.22 mg
Buy Nutritional Yeast naturally rich in vitamin B5
4.45%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.22226008 mg of Vitamin B5 per 14 ounces, which is 4.45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.15 mg
11.3%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.14685041 mg of Vitamin B6 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B935.7 μg
8.93%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
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0%
Cobalamin
Roasted Whole Pumpkin And Squash Seeds 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 C1.2 mg
1.32%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 1.190679 mg of Vitamin C per 14 ounces, which is 1.32% 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 14 ounces, 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
Calcium218 mg
22%
Roasted Whole Pumpkin And Squash Seeds have 218.29115 mg of Calcium per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.74 mg
304%
Roasted Whole Pumpkin And Squash Seeds have 2.7385617 mg of Copper per 14 ounces, which is 304% 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 availableIron13 mg
164%
Roasted Whole Pumpkin And Squash Seeds have 13.1371583 mg of Iron per 14 ounces, which is 164% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1040 mg
248%
Roasted Whole Pumpkin And Squash Seeds have 1039.85966 mg of Magnesium per 14 ounces, which is 248% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.97 mg
85.6%
Roasted Whole Pumpkin And Squash Seeds have 1.96858928 mg of Manganese per 14 ounces, which is 85.6% 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 availablePhosphorus365 mg
52%
Roasted Whole Pumpkin And Squash Seeds have 365.14156 mg of Phosphorus per 14 ounces, which is 52% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3647 mg
107%
Roasted Whole Pumpkin And Squash Seeds have 3647.44667 mg of Potassium per 14 ounces, which is 107% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium71.4 mg
4.76%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc41 mg
372%
Roasted Whole Pumpkin And Squash Seeds have 40.879979 mg of Zinc per 14 ounces, which is 372% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water18 g
0.48%
Roasted Whole Pumpkin And Squash Seeds have 17.860185 g of Water per 14 ounces, which is 0.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 14 ounces of Whole Roasted Squash Seeds has a good amount of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
- It has some Vitamin B5.
- While 14 ounces of product has trace amounts of Vitamin A and Vitamin C, it has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 14 ounces of Whole Roasted Squash Seeds has outstanding amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc.
- It is an excellent source of Calcium and Phosphorus.
- It also has some Sodium.
Macronutrients in 14 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 14 ounces of Whole Roasted Squash Seeds has outstanding amounts of Omega 6, Carbohydrate, Fiber and Protein.
- It is an excellent source of Fat and Saturated Fat.
- It also has a good amount of Omega 3.