Nutrients in 300 calories of Roasted Squash Seed Kernels
Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
Weight per 300 Calories
Roasted Squash Seed Kernels
52.3g
Roasted Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
19%
71%
10%
Macro Nutrients
Roasted Squash Seed Kernels
Energy300 kcal
10.3%
Roasted 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
Fat25.6 g
26.4%
Roasted Pumpkin And Squash Seed Kernels have 25.635888501742 g of Fat per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.47 g
14%
Roasted Pumpkin And Squash Seed Kernels have 4.4655052264808 g of Saturated Fat per 300 calories, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.058 g
3.63%
Roasted Pumpkin And Squash Seed Kernels have 0.05801393728223 g of Omega 3 per 300 calories, which is 3.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 610.2 g
60.2%
Roasted Pumpkin And Squash Seed Kernels have 10.238675958188 g of Omega 6 per 300 calories, which is 60.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.7 g
5.9%
Roasted Pumpkin And Squash Seed Kernels have 7.6881533101045 g of Carbohydrate per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.67 g
0.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 0.67421602787456 g of Sugars per 300 calories, which is 0.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.037 g
0.05%
≤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 0.036585365853659 g of Fructose per 300 calories, which is 0.05% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.037 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.036585365853659 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.6 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.59581881533101 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.4 g
8.94%
Roasted Pumpkin And Squash Seed Kernels have 3.397212543554 g of Fiber per 300 calories, which is 8.94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein15.6 g
28%
Roasted Pumpkin And Squash Seed Kernels have 15.595818815331 g of Protein per 300 calories, which is 28% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.037 mg
Buy Vegan Vitamin B1
3.05%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.036585365853659 mg of Vitamin B1 per 300 calories, which is 3.05% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.078 mg
Buy Vegan Vitamin B2
6.03%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.078397212543554 mg of Vitamin B2 per 300 calories, which is 6.03% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B32.3 mg
Buy Nutritional Yeast naturally rich in vitamin B3
14.5%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 2.315331010453 mg of Vitamin B3 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.3 mg
Buy Nutritional Yeast naturally rich in vitamin B5
5.96%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 0.29790940766551 mg of Vitamin B5 per 300 calories, which is 5.96% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.052 mg
4.02%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.052264808362369 mg of Vitamin B6 per 300 calories, which is 4.02% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B929.8 μg
7.45%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 29.790940766551 μg of Vitamin B9 per 300 calories, which is 7.45% 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 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 C0.94 mg
1.05%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 0.94076655052265 mg of Vitamin C per 300 calories, which is 1.05% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.29 mg
1.95%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 0.29268292682927 mg of Vitamin E per 300 calories, which is 1.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K2.35 μg
1.96%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 2.3519163763066 μg of Vitamin K per 300 calories, which is 1.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium27 mg
2.7%
Roasted Pumpkin And Squash Seed Kernels have 27.177700348432 mg of Calcium per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.67 mg
74%
Roasted Pumpkin And Squash Seed Kernels have 0.66637630662021 mg of Copper per 300 calories, which is 74% 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 availableIron4.2 mg
52.7%
Roasted Pumpkin And Squash Seed Kernels have 4.2177700348432 mg of Iron per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium287 mg
68.4%
Roasted Pumpkin And Squash Seed Kernels have 287.45644599303 mg of Magnesium per 300 calories, which is 68.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.35 mg
102%
Roasted Pumpkin And Squash Seed Kernels have 2.3466898954704 mg of Manganese per 300 calories, which is 102% 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 availablePhosphorus614 mg
87.7%
Roasted Pumpkin And Squash Seed Kernels have 613.58885017422 mg of Phosphorus per 300 calories, which is 87.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium412 mg
12%
Roasted Pumpkin And Squash Seed Kernels have 411.84668989547 mg of Potassium per 300 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.9 μg
8.93%
Roasted Pumpkin And Squash Seed Kernels have 4.9128919860627 μg of Selenium per 300 calories, which is 8.93% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.4 mg
0.63%
Roasted Pumpkin And Squash Seed Kernels have 9.4076655052265 mg of Sodium per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4 mg
36.3%
Roasted Pumpkin And Squash Seed Kernels have 3.993031358885 mg of Zinc per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1.06 g
0.029%
Roasted Pumpkin And Squash Seed Kernels have 1.0609756097561 g of Water per 300 calories, which is 0.029% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Roasted Pumpkin And Squash Seed Kernels:
- 300 calories of Roasted Squash Seed Kernels has a good amount of Vitamin B3 and Vitamin B9.
- It has some Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
- While 300 calories of product has trace amounts of Vitamin C, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 300 calories of Roasted Pumpkin And Squash Seed Kernels:
- 300 calories of Roasted Squash Seed Kernels has outstanding amounts of Manganese and Phosphorus.
- It is an excellent source of Copper, 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 Roasted Pumpkin And Squash Seed Kernels:
- 300 calories of Roasted 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.