Nutrients in 1 pound 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
Energy2604 kcal
89.8%
Roasted Pumpkin And Squash Seed Kernels have 2603.61808 kcal of Energy per 1 pound, which is 89.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat222 g
229%
Roasted Pumpkin And Squash Seed Kernels have 222.486876 g of Fat per 1 pound, which is 229% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat38.8 g
121%
Roasted Pumpkin And Squash Seed Kernels have 38.75490048 g of Saturated Fat per 1 pound, which is 121% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.5 g
31.5%
Roasted Pumpkin And Squash Seed Kernels have 0.50348712 g of Omega 3 per 1 pound, which is 31.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 689 g
523%
Roasted Pumpkin And Squash Seed Kernels have 88.8586728 g of Omega 6 per 1 pound, which is 523% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate66.7 g
51.3%
Roasted Pumpkin And Squash Seed Kernels have 66.7233832 g of Carbohydrate per 1 pound, which is 51.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.85 g
8.07%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 5.8513368 g of Sugars per 1 pound, which is 8.07% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.32 g
0.44%
≤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 0.3175144 g of Fructose per 1 pound, which is 0.44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.32 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.3175144 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.17 g
%
Roasted Pumpkin And Squash Seed Kernels have 5.1709488 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber29.5 g
77.6%
Roasted Pumpkin And Squash Seed Kernels have 29.48348 g of Fiber per 1 pound, which is 77.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein135 g
242%
Roasted Pumpkin And Squash Seed Kernels have 135.3518528 g of Protein per 1 pound, which is 242% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.32 mg
Buy Vegan Vitamin B1
26.5%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.3175144 mg of Vitamin B1 per 1 pound, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.68 mg
Buy Vegan Vitamin B2
52.3%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.680388 mg of Vitamin B2 per 1 pound, which is 52.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B320 mg
Buy Nutritional Yeast naturally rich in vitamin B3
126%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 20.0941256 mg of Vitamin B3 per 1 pound, which is 126% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.6 mg
Buy Nutritional Yeast naturally rich in vitamin B5
51.7%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 2.5854744 mg of Vitamin B5 per 1 pound, which is 51.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.45 mg
35%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.453592 mg of Vitamin B6 per 1 pound, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9259 μg
64.6%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 258.54744 μg of Vitamin B9 per 1 pound, which is 64.6% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C8.16 mg
9.07%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 8.164656 mg of Vitamin C per 1 pound, which is 9.07% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E2.54 mg
17%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 2.5401152 mg of Vitamin E per 1 pound, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K20.4 μg
17%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 20.41164 μg of Vitamin K per 1 pound, which is 17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium236 mg
23.6%
Roasted Pumpkin And Squash Seed Kernels have 235.86784 mg of Calcium per 1 pound, which is 23.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.8 mg
643%
Roasted Pumpkin And Squash Seed Kernels have 5.783298 mg of Copper per 1 pound, which is 643% 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 availableIron36.6 mg
458%
Roasted Pumpkin And Squash Seed Kernels have 36.6048744 mg of Iron per 1 pound, which is 458% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium2495 mg
594%
Roasted Pumpkin And Squash Seed Kernels have 2494.756 mg of Magnesium per 1 pound, which is 594% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese20.4 mg
885%
Roasted Pumpkin And Squash Seed Kernels have 20.3662808 mg of Manganese per 1 pound, which is 885% 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 availablePhosphorus5325 mg
761%
Roasted Pumpkin And Squash Seed Kernels have 5325.17008 mg of Phosphorus per 1 pound, which is 761% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3574 mg
105%
Roasted Pumpkin And Squash Seed Kernels have 3574.30496 mg of Potassium per 1 pound, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium42.6 μg
77.5%
Roasted Pumpkin And Squash Seed Kernels have 42.637648 μg of Selenium per 1 pound, which is 77.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium81.6 mg
5.44%
Roasted Pumpkin And Squash Seed Kernels have 81.64656 mg of Sodium per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc34.7 mg
315%
Roasted Pumpkin And Squash Seed Kernels have 34.6544288 mg of Zinc per 1 pound, which is 315% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water9.2 g
0.25%
Roasted Pumpkin And Squash Seed Kernels have 9.2079176 g of Water per 1 pound, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Roasted Pumpkin And Squash Seed Kernels:
- 1 pound 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 1 pound of Roasted Pumpkin And Squash Seed Kernels:
- 1 pound 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 1 pound of Roasted Pumpkin And Squash Seed Kernels:
- 1 pound 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.