Nutrients in 300 calories of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Weight per 300 Calories
Squash Seed Kernels
53.7g
Dried Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
20%
73%
7%
Macro Nutrients
Squash Seed Kernels
Energy300 kcal
10.3%
Dried Pumpkin And Squash Seed Kernels have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat26.3 g
27%
Dried Pumpkin And Squash Seed Kernels have 26.323792486583 g of Fat per 300 calories, which is 27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.65 g
14.5%
Dried Pumpkin And Squash Seed Kernels have 4.6470483005367 g of Saturated Fat per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.064 g
4.03%
Dried Pumpkin And Squash Seed Kernels have 0.064400715563506 g of Omega 3 per 300 calories, which is 4.03% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 611 g
65.4%
Dried Pumpkin And Squash Seed Kernels have 11.114490161002 g of Omega 6 per 300 calories, which is 65.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.75 g
4.42%
Dried Pumpkin And Squash Seed Kernels have 5.7477638640429 g of Carbohydrate per 300 calories, which is 4.42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.75 g
1.04%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 0.75134168157424 g of Sugars per 300 calories, which is 1.04% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.081 g
0.11%
≤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 0.080500894454383 g of Fructose per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.07 g
%
Dried Pumpkin And Squash Seed Kernels have 0.069767441860465 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.61 g
%
Dried Pumpkin And Squash Seed Kernels have 0.60644007155635 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.22 g
8.47%
Dried Pumpkin And Squash Seed Kernels have 3.2200357781753 g of Fiber per 300 calories, which is 8.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.2 g
29%
Dried Pumpkin And Squash Seed Kernels have 16.223613595707 g of Protein per 300 calories, which is 29% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A0.54 μg
Buy Preformed Vegan Vitamin A
0.06%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 0.53667262969589 μg of Vitamin A per 300 calories, which is 0.06% 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
12.2%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.14651162790698 mg of Vitamin B1 per 300 calories, which is 12.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.082 mg
Buy Vegan Vitamin B2
6.3%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.08211091234347 mg of Vitamin B2 per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B32.68 mg
Buy Nutritional Yeast naturally rich in vitamin B3
16.7%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 2.6763864042934 mg of Vitamin B3 per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.4 mg
Buy Nutritional Yeast naturally rich in vitamin B5
8.05%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 0.40250447227191 mg of Vitamin B5 per 300 calories, which is 8.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.077 mg
5.9%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.076744186046512 mg of Vitamin B6 per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B931 μg
7.8%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 31.127012522361 μg of Vitamin B9 per 300 calories, which is 7.8% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C1 mg
1.13%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 1.0196779964222 mg of Vitamin C per 300 calories, which is 1.13% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E1.17 mg
7.8%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 1.169946332737 mg of Vitamin E per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K3.9 μg
3.26%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 3.91771019678 μg of Vitamin K per 300 calories, which is 3.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium24.7 mg
2.47%
Dried Pumpkin And Squash Seed Kernels have 24.686940966011 mg of Calcium per 300 calories, which is 2.47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80%
Dried Pumpkin And Squash Seed Kernels have 0.72075134168157 mg of Copper per 300 calories, which is 80% 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 availableIron4.73 mg
59%
Dried Pumpkin And Squash Seed Kernels have 4.7334525939177 mg of Iron per 300 calories, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium318 mg
75.6%
Dried Pumpkin And Squash Seed Kernels have 317.71019677996 mg of Magnesium per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.44 mg
106%
Dried Pumpkin And Squash Seed Kernels have 2.4381037567084 mg of Manganese per 300 calories, which is 106% 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 availablePhosphorus662 mg
95%
Dried Pumpkin And Squash Seed Kernels have 661.71735241503 mg of Phosphorus per 300 calories, which is 95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium434 mg
12.8%
Dried Pumpkin And Squash Seed Kernels have 434.16815742397 mg of Potassium per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5.04 μg
9.17%
Dried Pumpkin And Squash Seed Kernels have 5.0447227191413 μg of Selenium per 300 calories, which is 9.17% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.76 mg
0.25%
Dried Pumpkin And Squash Seed Kernels have 3.7567084078712 mg of Sodium per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.2 mg
38%
Dried Pumpkin And Squash Seed Kernels have 4.1914132379249 mg of Zinc per 300 calories, which is 38% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.8 g
0.076%
Dried Pumpkin And Squash Seed Kernels have 2.8067978533095 g of Water per 300 calories, which is 0.076% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dried Pumpkin And Squash Seed Kernels:
- 300 calories of Squash Seed Kernels has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
- It has some Vitamin B2, Vitamin B6 and Vitamin K.
- While 300 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 300 calories of Dried Pumpkin And Squash Seed Kernels:
- 300 calories of Squash Seed Kernels has outstanding amounts of Copper, Manganese and Phosphorus.
- It is an excellent source of Iron, Magnesium and Zinc.
- It also has a good amount of Potassium and Selenium.
- This nut has some Calcium.
- It has no Sodium.
Macronutrients in 300 calories of Dried Pumpkin And Squash Seed Kernels:
- 300 calories of Squash Seed Kernels is an excellent source of Fat, Omega 6 and Protein.
- It has a good amount of Saturated Fat and Fiber.
- It also has some Omega 3 and Carbohydrate.
- While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.