Nutrients in 1 pound 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
Energy2023 kcal
69.8%
Roasted Whole Pumpkin And Squash Seeds have 2023.02032 kcal of Energy per 1 pound, which is 69.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat88 g
91%
Roasted Whole Pumpkin And Squash Seeds have 87.996848 g of Fat per 1 pound, which is 91% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat16.6 g
52%
Roasted Whole Pumpkin And Squash Seeds have 16.6468264 g of Saturated Fat per 1 pound, which is 52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.35 g
22%
Roasted Whole Pumpkin And Squash Seeds have 0.34926584 g of Omega 3 per 1 pound, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 639.7 g
234%
Roasted Whole Pumpkin And Squash Seeds have 39.73012328 g of Omega 6 per 1 pound, which is 234% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate244 g
188%
Roasted Whole Pumpkin And Squash Seeds have 243.8057 g of Carbohydrate per 1 pound, which is 188% 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 availableFiber83.5 g
220%
Roasted Whole Pumpkin And Squash Seeds have 83.460928 g of Fiber per 1 pound, which is 220% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein84 g
150%
Roasted Whole Pumpkin And Squash Seeds have 84.141316 g of Protein per 1 pound, which is 150% 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 A13.6 μg
Buy Preformed Vegan Vitamin A
1.5%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 13.60776 μg of Vitamin A per 1 pound, which is 1.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.15 mg
Buy Vegan Vitamin B1
13%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.15422128 mg of Vitamin B1 per 1 pound, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.24 mg
Buy Vegan Vitamin B2
18%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.23586784 mg of Vitamin B2 per 1 pound, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.3 mg
Buy Nutritional Yeast naturally rich in vitamin B3
8.1%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 1.29727312 mg of Vitamin B3 per 1 pound, which is 8.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.25 mg
Buy Nutritional Yeast naturally rich in vitamin B5
5.1%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.25401152 mg of Vitamin B5 per 1 pound, which is 5.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.17 mg
13%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.16782904 mg of Vitamin B6 per 1 pound, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B941 μg
10.2%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C1.36 mg
1.5%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 1.360776 mg of Vitamin C per 1 pound, which is 1.5% 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 pound, 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
Calcium249 mg
25%
Roasted Whole Pumpkin And Squash Seeds have 249.4756 mg of Calcium per 1 pound, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.13 mg
348%
Roasted Whole Pumpkin And Squash Seeds have 3.1297848 mg of Copper per 1 pound, which is 348% 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 availableIron15 mg
188%
Roasted Whole Pumpkin And Squash Seeds have 15.0138952 mg of Iron per 1 pound, which is 188% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1188 mg
283%
Roasted Whole Pumpkin And Squash Seeds have 1188.41104 mg of Magnesium per 1 pound, which is 283% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.25 mg
98%
Roasted Whole Pumpkin And Squash Seeds have 2.24981632 mg of Manganese per 1 pound, which is 98% 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 availablePhosphorus417 mg
59.6%
Roasted Whole Pumpkin And Squash Seeds have 417.30464 mg of Phosphorus per 1 pound, which is 59.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4169 mg
123%
Roasted Whole Pumpkin And Squash Seeds have 4168.51048 mg of Potassium per 1 pound, which is 123% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium81.6 mg
5.44%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc46.7 mg
425%
Roasted Whole Pumpkin And Squash Seeds have 46.719976 mg of Zinc per 1 pound, which is 425% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water20.4 g
0.55%
Roasted Whole Pumpkin And Squash Seeds have 20.41164 g of Water per 1 pound, which is 0.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Roasted Whole Pumpkin And Squash Seeds:
- 1 pound 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 1 pound of product has trace amounts of Vitamin A and Vitamin C, it has no Vitamin B12 and Vitamin D.
Minerals in 1 pound of Roasted Whole Pumpkin And Squash Seeds:
- 1 pound 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 1 pound of Roasted Whole Pumpkin And Squash Seeds:
- 1 pound of Whole Roasted Squash Seeds has outstanding amounts of Fat, Omega 6, Carbohydrate, Fiber and Protein.
- It is an excellent source of Saturated Fat and Omega 3.