Nutrients in 1 kilogram 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
Energy5740 kcal
198%
Roasted Pumpkin And Squash Seed Kernels have 5740 kcal of Energy per 1 kilogram, which is 198% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat491 g
506%
Roasted 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 Fat85.4 g
267%
Roasted Pumpkin And Squash Seed Kernels have 85.44 g of Saturated Fat per 1 kilogram, which is 267% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.1 g
69.4%
Roasted Pumpkin And Squash Seed Kernels have 1.11 g of Omega 3 per 1 kilogram, which is 69.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 6196 g
1152%
Roasted Pumpkin And Squash Seed Kernels have 195.9 g of Omega 6 per 1 kilogram, which is 1152% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate147 g
113%
Roasted Pumpkin And Squash Seed Kernels have 147.1 g of Carbohydrate per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars13 g
17.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 12.9 g of Sugars per 1 kilogram, which is 17.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.7 g
0.97%
≤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 0.7 g of Fructose per 1 kilogram, which is 0.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.7 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.7 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose11.4 g
%
Roasted Pumpkin And Squash Seed Kernels have 11.4 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber65 g
171%
Roasted Pumpkin And Squash Seed Kernels have 65 g of Fiber per 1 kilogram, which is 171% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein298 g
533%
Roasted Pumpkin And Squash Seed Kernels have 298.4 g of Protein per 1 kilogram, which is 533% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.7 mg
Buy Vegan Vitamin B1
58.3%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.7 mg of Vitamin B1 per 1 kilogram, which is 58.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B21.5 mg
Buy Vegan Vitamin B2
115%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 1.5 mg of Vitamin B2 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B344.3 mg
Buy Nutritional Yeast naturally rich in vitamin B3
277%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 44.3 mg of Vitamin B3 per 1 kilogram, which is 277% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B55.7 mg
Buy Nutritional Yeast naturally rich in vitamin B5
114%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 5.7 mg of Vitamin B5 per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61 mg
77%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 1 mg of Vitamin B6 per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9570 μg
143%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 570 μg of Vitamin B9 per 1 kilogram, which is 143% 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 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 C18 mg
20%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 18 mg of Vitamin C per 1 kilogram, which is 20% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E5.6 mg
37.3%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 5.6 mg of Vitamin E per 1 kilogram, which is 37.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K45 μg
37.5%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 45 μg of Vitamin K per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium520 mg
52%
Roasted Pumpkin And Squash Seed Kernels have 520 mg of Calcium per 1 kilogram, which is 52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper12.8 mg
1417%
Roasted Pumpkin And Squash Seed Kernels have 12.75 mg of Copper per 1 kilogram, which is 1417% 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 availableIron80.7 mg
1009%
Roasted Pumpkin And Squash Seed Kernels have 80.7 mg of Iron per 1 kilogram, which is 1009% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium5500 mg
1310%
Roasted Pumpkin And Squash Seed Kernels have 5500 mg of Magnesium per 1 kilogram, which is 1310% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese45 mg
1952%
Roasted Pumpkin And Squash Seed Kernels have 44.9 mg of Manganese per 1 kilogram, which is 1952% 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 availablePhosphorus11740 mg
1677%
Roasted Pumpkin And Squash Seed Kernels have 11740 mg of Phosphorus per 1 kilogram, which is 1677% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium7880 mg
232%
Roasted Pumpkin And Squash Seed Kernels have 7880 mg of Potassium per 1 kilogram, which is 232% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium94 μg
171%
Roasted 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
Sodium180 mg
12%
Roasted Pumpkin And Squash Seed Kernels have 180 mg of Sodium per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc76.4 mg
695%
Roasted Pumpkin And Squash Seed Kernels have 76.4 mg of Zinc per 1 kilogram, which is 695% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water20.3 g
0.55%
Roasted Pumpkin And Squash Seed Kernels have 20.3 g of Water per 1 kilogram, which is 0.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Roasted Pumpkin And Squash Seed Kernels:
- 1 kilogram of Roasted Squash Seed Kernels has outstanding amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
- It is an excellent source of Vitamin B1, Vitamin B6, 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 1 kilogram of Roasted Pumpkin And Squash Seed Kernels:
- 1 kilogram of Roasted 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 a good amount of Sodium.
Macronutrients in 1 kilogram of Roasted Pumpkin And Squash Seed Kernels:
- 1 kilogram of Roasted 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.