Nutrients in 1 kilogram 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
Energy4460 kcal
154%
Roasted Whole Pumpkin And Squash Seeds have 4460 kcal of Energy per 1 kilogram, which is 154% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat194 g
200%
Roasted Whole Pumpkin And Squash Seeds have 194 g of Fat per 1 kilogram, which is 200% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat36.7 g
115%
Roasted Whole Pumpkin And Squash Seeds have 36.7 g of Saturated Fat per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.77 g
48%
Roasted Whole Pumpkin And Squash Seeds have 0.77 g of Omega 3 per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 687.6 g
515%
Roasted Whole Pumpkin And Squash Seeds have 87.59 g of Omega 6 per 1 kilogram, which is 515% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate538 g
413%
Roasted Whole Pumpkin And Squash Seeds have 537.5 g of Carbohydrate per 1 kilogram, which is 413% 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 availableFiber184 g
484%
Roasted Whole Pumpkin And Squash Seeds have 184 g of Fiber per 1 kilogram, which is 484% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein186 g
331%
Roasted Whole Pumpkin And Squash Seeds have 185.5 g of Protein per 1 kilogram, which is 331% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Whole Roasted Squash Seeds
Vitamin A30 μg
Buy Preformed Vegan Vitamin A
3.33%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 30 μg of Vitamin A per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.34 mg
Buy Vegan Vitamin B1
28.3%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.34 mg of Vitamin B1 per 1 kilogram, which is 28.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.52 mg
Buy Vegan Vitamin B2
40%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.52 mg of Vitamin B2 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B32.86 mg
Buy Nutritional Yeast naturally rich in vitamin B3
18%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 2.86 mg of Vitamin B3 per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.56 mg
Buy Nutritional Yeast naturally rich in vitamin B5
11.2%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.56 mg of Vitamin B5 per 1 kilogram, which is 11.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.37 mg
28.5%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.37 mg of Vitamin B6 per 1 kilogram, which is 28.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B990 μg
22.5%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 90 μg of Vitamin B9 per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Roasted Whole Pumpkin And Squash Seeds 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 C3 mg
3.33%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 3 mg of Vitamin C per 1 kilogram, which is 3.33% 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 1 kilogram, 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
Calcium550 mg
55%
Roasted Whole Pumpkin And Squash Seeds have 550 mg of Calcium per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.9 mg
767%
Roasted Whole Pumpkin And Squash Seeds have 6.9 mg of Copper per 1 kilogram, which is 767% 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 availableIron33 mg
414%
Roasted Whole Pumpkin And Squash Seeds have 33.1 mg of Iron per 1 kilogram, which is 414% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2620 mg
624%
Roasted Whole Pumpkin And Squash Seeds have 2620 mg of Magnesium per 1 kilogram, which is 624% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.96 mg
216%
Roasted Whole Pumpkin And Squash Seeds have 4.96 mg of Manganese per 1 kilogram, which is 216% 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 availablePhosphorus920 mg
131%
Roasted Whole Pumpkin And Squash Seeds have 920 mg of Phosphorus per 1 kilogram, which is 131% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium9190 mg
270%
Roasted Whole Pumpkin And Squash Seeds have 9190 mg of Potassium per 1 kilogram, which is 270% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium180 mg
12%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc103 mg
936%
Roasted Whole Pumpkin And Squash Seeds have 103 mg of Zinc per 1 kilogram, which is 936% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water45 g
1.2%
Roasted Whole Pumpkin And Squash Seeds have 45 g of Water per 1 kilogram, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Roasted Whole Pumpkin And Squash Seeds:
- 1 kilogram of Whole Roasted Squash Seeds is an excellent source of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- It has a good amount of Vitamin B3 and Vitamin B5.
- It also has some Vitamin A and Vitamin C.
- It has no Vitamin B12 and Vitamin D.
Minerals in 1 kilogram of Roasted Whole Pumpkin And Squash Seeds:
- 1 kilogram of Whole Roasted Squash Seeds has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
- It is an excellent source of Calcium.
- It also has a good amount of Sodium.
Macronutrients in 1 kilogram of Roasted Whole Pumpkin And Squash Seeds:
- 1 kilogram of Whole Roasted Squash Seeds has outstanding amounts of Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein.
- It is an excellent source of Omega 3.