Nutrients in 300 calories of Whole Roasted Squash Seeds
Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
Weight per 300 Calories
Whole Roasted Squash Seeds
67.3g
Roasted Whole Pumpkin And Squash Seeds has very high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
16%
38%
46%
Macro Nutrients
Whole Roasted Squash Seeds
Energy300 kcal
10.3%
Roasted Whole Pumpkin And Squash Seeds 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
Fat13 g
13.5%
Roasted Whole Pumpkin And Squash Seeds have 13.04932735426 g of Fat per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.47 g
7.7%
Roasted Whole Pumpkin And Squash Seeds have 2.4686098654709 g of Saturated Fat per 300 calories, which is 7.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.24%
Roasted Whole Pumpkin And Squash Seeds have 0.051793721973094 g of Omega 3 per 300 calories, which is 3.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 65.9 g
34.7%
Roasted Whole Pumpkin And Squash Seeds have 5.8917040358744 g of Omega 6 per 300 calories, which is 34.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate36 g
28%
Roasted Whole Pumpkin And Squash Seeds have 36.154708520179 g of Carbohydrate per 300 calories, which is 28% 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 availableFiber12.4 g
32.6%
Roasted Whole Pumpkin And Squash Seeds have 12.37668161435 g of Fiber per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12.5 g
22.3%
Roasted Whole Pumpkin And Squash Seeds have 12.477578475336 g of Protein per 300 calories, which is 22.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A2 μg
Buy Preformed Vegan Vitamin A
0.22%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 2.0179372197309 μg of Vitamin A per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.023 mg
Buy Vegan Vitamin B1
1.9%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.022869955156951 mg of Vitamin B1 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.035 mg
Buy Vegan Vitamin B2
2.7%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.034977578475336 mg of Vitamin B2 per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.19 mg
Buy Nutritional Yeast naturally rich in vitamin B3
1.2%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 0.19237668161435 mg of Vitamin B3 per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.038 mg
Buy Nutritional Yeast naturally rich in vitamin B5
0.75%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.037668161434978 mg of Vitamin B5 per 300 calories, which is 0.75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.025 mg
1.9%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.024887892376682 mg of Vitamin B6 per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B96.05 μg
1.5%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 6.0538116591928 μg of Vitamin B9 per 300 calories, which is 1.5% 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 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 C0.2 mg
0.22%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 0.20179372197309 mg of Vitamin C per 300 calories, which is 0.22% 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 300 calories, 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
Calcium37 mg
3.7%
Roasted Whole Pumpkin And Squash Seeds have 36.995515695067 mg of Calcium per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.46 mg
51.6%
Roasted Whole Pumpkin And Squash Seeds have 0.46412556053812 mg of Copper per 300 calories, which is 51.6% 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 availableIron2.23 mg
28%
Roasted Whole Pumpkin And Squash Seeds have 2.2264573991031 mg of Iron per 300 calories, which is 28% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium176 mg
42%
Roasted Whole Pumpkin And Squash Seeds have 176.2331838565 mg of Magnesium per 300 calories, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.33 mg
14.5%
Roasted Whole Pumpkin And Squash Seeds have 0.33363228699552 mg of Manganese per 300 calories, which is 14.5% 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 availablePhosphorus62 mg
8.84%
Roasted Whole Pumpkin And Squash Seeds have 61.883408071749 mg of Phosphorus per 300 calories, which is 8.84% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium618 mg
18%
Roasted Whole Pumpkin And Squash Seeds have 618.16143497758 mg of Potassium per 300 calories, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium12 mg
0.81%
Roasted Whole Pumpkin And Squash Seeds have 12.107623318386 mg of Sodium per 300 calories, which is 0.81% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.93 mg
63%
Roasted Whole Pumpkin And Squash Seeds have 6.9282511210762 mg of Zinc per 300 calories, which is 63% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.03 g
0.082%
Roasted Whole Pumpkin And Squash Seeds have 3.0269058295964 g of Water per 300 calories, which is 0.082% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Roasted Whole Pumpkin And Squash Seeds:
- 300 calories of Whole Roasted Squash Seeds has some Vitamin B2.
- While 300 calories of product has trace amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 300 calories of Roasted Whole Pumpkin And Squash Seeds:
- 300 calories of Whole Roasted Squash Seeds is an excellent source of Copper, Iron, Magnesium and Zinc.
- It has a good amount of Manganese, Phosphorus and Potassium.
- It also has some Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 300 calories of Roasted Whole Pumpkin And Squash Seeds:
- 300 calories of Whole Roasted Squash Seeds is an excellent source of Omega 6, Carbohydrate, Fiber and Protein.
- It has a good amount of Fat and Saturated Fat.
- It also has some Omega 3.