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Nutrients in 500 calories of Roasted Squash Seed Kernels

Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
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Weight per 500 Calories

Roasted Squash Seed Kernels
87g

Roasted Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
19%
71%
10%
500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernels
Energy500 kcal
17.2%
Roasted 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
Fat42.7 g
44%
Roasted Pumpkin And Squash Seed Kernels have 42.726480836237 g of Fat per 500 calories, which is 44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat7.44 g
23.3%
Roasted Pumpkin And Squash Seed Kernels have 7.4425087108014 g of Saturated Fat per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.097 g
6.04%
Roasted Pumpkin And Squash Seed Kernels have 0.096689895470383 g of Omega 3 per 500 calories, which is 6.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 617 g
100%
Roasted Pumpkin And Squash Seed Kernels have 17.064459930314 g of Omega 6 per 500 calories, which is 100% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
9.86%
Roasted Pumpkin And Squash Seed Kernels have 12.813588850174 g of Carbohydrate per 500 calories, which is 9.86% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.12 g
1.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 1.1236933797909 g of Sugars per 500 calories, which is 1.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.061 g
0.084%
≤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 0.060975609756098 g of Fructose per 500 calories, which is 0.084% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.061 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.060975609756098 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.99 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.99303135888502 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.66 g
15%
Roasted Pumpkin And Squash Seed Kernels have 5.6620209059233 g of Fiber per 500 calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein26 g
46.4%
Roasted Pumpkin And Squash Seed Kernels have 25.993031358885 g of Protein per 500 calories, which is 46.4% 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
0%
RAE, retinol activity equivalents
Roasted Pumpkin And Squash Seed Kernels have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.061 mg
5.1%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.060975609756098 mg of Vitamin B1 per 500 calories, which is 5.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
10%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.13066202090592 mg of Vitamin B2 per 500 calories, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.86 mg
24%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 3.8588850174216 mg of Vitamin B3 per 500 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.5 mg
9.93%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 0.49651567944251 mg of Vitamin B5 per 500 calories, which is 9.93% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.087 mg
6.7%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.087108013937282 mg of Vitamin B6 per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B949.7 μg
12.4%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 49.651567944251 μg of Vitamin B9 per 500 calories, which is 12.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted 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
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Vitamin C1.57 mg
1.74%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 1.5679442508711 mg of Vitamin C per 500 calories, which is 1.74% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted 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
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Vitamin E0.49 mg
3.25%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 0.48780487804878 mg of Vitamin E per 500 calories, which is 3.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.9 μg
3.27%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 3.9198606271777 μg of Vitamin K per 500 calories, which is 3.27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Roasted Squash Seed Kernels
Calcium45.3 mg
4.53%
Roasted Pumpkin And Squash Seed Kernels have 45.296167247387 mg of Calcium per 500 calories, which is 4.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.1 mg
123%
Roasted Pumpkin And Squash Seed Kernels have 1.1106271777003 mg of Copper per 500 calories, which is 123% 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 available
Iron7.03 mg
88%
Roasted Pumpkin And Squash Seed Kernels have 7.0296167247387 mg of Iron per 500 calories, which is 88% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium479 mg
114%
Roasted Pumpkin And Squash Seed Kernels have 479.09407665505 mg of Magnesium per 500 calories, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.9 mg
170%
Roasted Pumpkin And Squash Seed Kernels have 3.911149825784 mg of Manganese per 500 calories, which is 170% 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 available
Phosphorus1023 mg
146%
Roasted Pumpkin And Squash Seed Kernels have 1022.6480836237 mg of Phosphorus per 500 calories, which is 146% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium686 mg
20%
Roasted Pumpkin And Squash Seed Kernels have 686.41114982578 mg of Potassium per 500 calories, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.2 μg
15%
Roasted Pumpkin And Squash Seed Kernels have 8.1881533101045 μg of Selenium per 500 calories, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium15.7 mg
1.05%
Roasted Pumpkin And Squash Seed Kernels have 15.679442508711 mg of Sodium per 500 calories, which is 1.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.66 mg
60.5%
Roasted Pumpkin And Squash Seed Kernels have 6.6550522648084 mg of Zinc per 500 calories, which is 60.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1.77 g
0.048%
Roasted Pumpkin And Squash Seed Kernels have 1.7682926829268 g of Water per 500 calories, which is 0.048% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Roasted Pumpkin And Squash Seed Kernels:
Minerals in 500 calories of Roasted Pumpkin And Squash Seed Kernels:
Macronutrients in 500 calories of Roasted Pumpkin And Squash Seed Kernels:



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