Nutrients in 500 calories of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Weight per 500 Calories
Squash Seed Kernels
89.4g
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
Energy500 kcal
17.2%
Dried Pumpkin And Squash Seed Kernels have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat44 g
45.2%
Dried Pumpkin And Squash Seed Kernels have 43.872987477639 g of Fat per 500 calories, which is 45.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat7.75 g
24.2%
Dried Pumpkin And Squash Seed Kernels have 7.7450805008945 g of Saturated Fat per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.7%
Dried Pumpkin And Squash Seed Kernels have 0.10733452593918 g of Omega 3 per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 618.5 g
109%
Dried Pumpkin And Squash Seed Kernels have 18.524150268336 g of Omega 6 per 500 calories, which is 109% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate9.58 g
7.37%
Dried Pumpkin And Squash Seed Kernels have 9.5796064400716 g of Carbohydrate per 500 calories, which is 7.37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.25 g
1.73%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 1.2522361359571 g of Sugars per 500 calories, which is 1.73% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.13 g
0.19%
≤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 0.13416815742397 g of Fructose per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.12 g
%
Dried Pumpkin And Squash Seed Kernels have 0.11627906976744 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1 g
%
Dried Pumpkin And Squash Seed Kernels have 1.0107334525939 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.37 g
14%
Dried Pumpkin And Squash Seed Kernels have 5.3667262969589 g of Fiber per 500 calories, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein27 g
48.3%
Dried Pumpkin And Squash Seed Kernels have 27.039355992844 g of Protein per 500 calories, which is 48.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A0.89 μg
Buy Preformed Vegan Vitamin A
0.099%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 0.89445438282648 μg of Vitamin A per 500 calories, which is 0.099% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.24 mg
Buy Vegan Vitamin B1
20.3%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.24418604651163 mg of Vitamin B1 per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.14 mg
Buy Vegan Vitamin B2
10.5%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.13685152057245 mg of Vitamin B2 per 500 calories, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B34.46 mg
Buy Nutritional Yeast naturally rich in vitamin B3
28%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 4.4606440071556 mg of Vitamin B3 per 500 calories, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.67 mg
Buy Nutritional Yeast naturally rich in vitamin B5
13.4%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 0.67084078711986 mg of Vitamin B5 per 500 calories, which is 13.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.13 mg
9.84%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.12790697674419 mg of Vitamin B6 per 500 calories, which is 9.84% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B952 μg
13%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 51.878354203936 μg of Vitamin B9 per 500 calories, which is 13% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C1.7 mg
1.9%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 1.6994633273703 mg of Vitamin C per 500 calories, which is 1.9% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E1.95 mg
13%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 1.9499105545617 mg of Vitamin E per 500 calories, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K6.53 μg
5.44%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 6.5295169946333 μg of Vitamin K per 500 calories, which is 5.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium41 mg
4.1%
Dried Pumpkin And Squash Seed Kernels have 41.144901610018 mg of Calcium per 500 calories, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
133%
Dried Pumpkin And Squash Seed Kernels have 1.201252236136 mg of Copper per 500 calories, which is 133% 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 availableIron7.9 mg
99%
Dried Pumpkin And Squash Seed Kernels have 7.8890876565295 mg of Iron per 500 calories, which is 99% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium530 mg
126%
Dried Pumpkin And Squash Seed Kernels have 529.51699463327 mg of Magnesium per 500 calories, which is 126% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.06 mg
177%
Dried Pumpkin And Squash Seed Kernels have 4.0635062611807 mg of Manganese per 500 calories, which is 177% 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 availablePhosphorus1103 mg
158%
Dried Pumpkin And Squash Seed Kernels have 1102.862254025 mg of Phosphorus per 500 calories, which is 158% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium724 mg
21.3%
Dried Pumpkin And Squash Seed Kernels have 723.61359570662 mg of Potassium per 500 calories, which is 21.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.4 μg
15.3%
Dried Pumpkin And Squash Seed Kernels have 8.4078711985689 μg of Selenium per 500 calories, which is 15.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6.26 mg
0.42%
Dried Pumpkin And Squash Seed Kernels have 6.2611806797853 mg of Sodium per 500 calories, which is 0.42% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7 mg
63.5%
Dried Pumpkin And Squash Seed Kernels have 6.9856887298748 mg of Zinc per 500 calories, which is 63.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.68 g
0.13%
Dried Pumpkin And Squash Seed Kernels have 4.6779964221825 g of Water per 500 calories, which is 0.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Dried Pumpkin And Squash Seed Kernels:
- 500 calories of Squash Seed Kernels is an excellent source of Vitamin B1 and Vitamin B3.
- It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
- It also has some Vitamin K.
- While 500 calories of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 500 calories of Dried Pumpkin And Squash Seed Kernels:
- 500 calories of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It is an excellent source of Potassium and Zinc.
- It also has a good amount of Selenium.
- This nut has some Calcium.
- It has no Sodium.
Macronutrients in 500 calories of Dried Pumpkin And Squash Seed Kernels:
- 500 calories of Squash Seed Kernels has outstanding amounts of Omega 6.
- It is an excellent source of Fat, Saturated Fat and Protein.
- It also has a good amount of Carbohydrate and Fiber.
- This nut has some Omega 3.
- While 500 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.