Nutrients in 1 kilogram 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
Energy5590 kcal
193%
Dried Pumpkin And Squash Seed Kernels have 5590 kcal of Energy per 1 kilogram, which is 193% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat491 g
506%
Dried Pumpkin And Squash Seed Kernels have 490.5 g of Fat per 1 kilogram, which is 506% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat86.6 g
271%
Dried Pumpkin And Squash Seed Kernels have 86.59 g of Saturated Fat per 1 kilogram, which is 271% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.2 g
75%
Dried Pumpkin And Squash Seed Kernels have 1.2 g of Omega 3 per 1 kilogram, which is 75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 6207 g
1218%
Dried Pumpkin And Squash Seed Kernels have 207.1 g of Omega 6 per 1 kilogram, which is 1218% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate107 g
82.4%
Dried Pumpkin And Squash Seed Kernels have 107.1 g of Carbohydrate per 1 kilogram, which is 82.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars14 g
19.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 14 g of Sugars per 1 kilogram, which is 19.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose1.5 g
2.07%
≤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 1.5 g of Fructose per 1 kilogram, which is 2.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose1.3 g
%
Dried Pumpkin And Squash Seed Kernels have 1.3 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose11.3 g
%
Dried Pumpkin And Squash Seed Kernels have 11.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber60 g
158%
Dried Pumpkin And Squash Seed Kernels have 60 g of Fiber per 1 kilogram, which is 158% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein302 g
540%
Dried Pumpkin And Squash Seed Kernels have 302.3 g of Protein per 1 kilogram, which is 540% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A10 μg
Buy Preformed Vegan Vitamin A
1.1%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B12.73 mg
Buy Vegan Vitamin B1
228%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 2.73 mg of Vitamin B1 per 1 kilogram, which is 228% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B21.53 mg
Buy Vegan Vitamin B2
118%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 1.53 mg of Vitamin B2 per 1 kilogram, which is 118% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B350 mg
Buy Nutritional Yeast naturally rich in vitamin B3
312%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 49.87 mg of Vitamin B3 per 1 kilogram, which is 312% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B57.5 mg
Buy Nutritional Yeast naturally rich in vitamin B5
150%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 7.5 mg of Vitamin B5 per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.43 mg
110%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 1.43 mg of Vitamin B6 per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9580 μg
145%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 580 μg of Vitamin B9 per 1 kilogram, which is 145% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C19 mg
21%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 19 mg of Vitamin C per 1 kilogram, which is 21% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E22 mg
145%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 21.8 mg of Vitamin E per 1 kilogram, which is 145% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K73 μg
61%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 73 μg of Vitamin K per 1 kilogram, which is 61% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium460 mg
46%
Dried Pumpkin And Squash Seed Kernels have 460 mg of Calcium per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper13.4 mg
1492%
Dried Pumpkin And Squash Seed Kernels have 13.43 mg of Copper per 1 kilogram, which is 1492% 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 availableIron88.2 mg
1103%
Dried Pumpkin And Squash Seed Kernels have 88.2 mg of Iron per 1 kilogram, which is 1103% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium5920 mg
1410%
Dried Pumpkin And Squash Seed Kernels have 5920 mg of Magnesium per 1 kilogram, which is 1410% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese45.4 mg
1975%
Dried Pumpkin And Squash Seed Kernels have 45.43 mg of Manganese per 1 kilogram, which is 1975% 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 availablePhosphorus12330 mg
1761%
Dried Pumpkin And Squash Seed Kernels have 12330 mg of Phosphorus per 1 kilogram, which is 1761% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium8090 mg
238%
Dried Pumpkin And Squash Seed Kernels have 8090 mg of Potassium per 1 kilogram, which is 238% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium94 μg
171%
Dried Pumpkin And Squash Seed Kernels have 94 μg of Selenium per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium70 mg
4.67%
Dried Pumpkin And Squash Seed Kernels have 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc78 mg
710%
Dried Pumpkin And Squash Seed Kernels have 78.1 mg of Zinc per 1 kilogram, which is 710% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water52.3 g
1.4%
Dried Pumpkin And Squash Seed Kernels have 52.3 g of Water per 1 kilogram, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Dried Pumpkin And Squash Seed Kernels:
- 1 kilogram of Squash Seed Kernels has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
- It is an excellent source of Vitamin C and Vitamin K.
- While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.
Minerals in 1 kilogram of Dried Pumpkin And Squash Seed Kernels:
- 1 kilogram of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc.
- It is an excellent source of Calcium.
- It also has some Sodium.
Macronutrients in 1 kilogram of Dried Pumpkin And Squash Seed Kernels:
- 1 kilogram of Squash Seed Kernels has outstanding amounts of Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein.
- It is an excellent source of Omega 3.
- It also has a good amount of Sugars.
- While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.