Nutrients in 500 calories of Whole Roasted Squash Seeds
Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
Weight per 500 Calories
Whole Roasted Squash Seeds
112g
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
Energy500 kcal
17.2%
Roasted Whole Pumpkin And Squash Seeds 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
Fat21.7 g
22.4%
Roasted Whole Pumpkin And Squash Seeds have 21.748878923767 g of Fat per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.1 g
13%
Roasted Whole Pumpkin And Squash Seeds have 4.1143497757848 g of Saturated Fat per 500 calories, which is 13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.086 g
5.4%
Roasted Whole Pumpkin And Squash Seeds have 0.086322869955157 g of Omega 3 per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 69.8 g
57.8%
Roasted Whole Pumpkin And Squash Seeds have 9.8195067264574 g of Omega 6 per 500 calories, which is 57.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate60.3 g
46.4%
Roasted Whole Pumpkin And Squash Seeds have 60.257847533632 g of Carbohydrate per 500 calories, which is 46.4% 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 availableFiber20.6 g
54.3%
Roasted Whole Pumpkin And Squash Seeds have 20.627802690583 g of Fiber per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20.8 g
37%
Roasted Whole Pumpkin And Squash Seeds have 20.795964125561 g of Protein per 500 calories, which is 37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A3.36 μg
Buy Preformed Vegan Vitamin A
0.37%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 3.3632286995516 μg of Vitamin A per 500 calories, which is 0.37% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.038 mg
Buy Vegan Vitamin B1
3.18%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.038116591928251 mg of Vitamin B1 per 500 calories, which is 3.18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.058 mg
Buy Vegan Vitamin B2
4.5%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.058295964125561 mg of Vitamin B2 per 500 calories, which is 4.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.32 mg
Buy Nutritional Yeast naturally rich in vitamin B3
2%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 0.32062780269058 mg of Vitamin B3 per 500 calories, which is 2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.063 mg
Buy Nutritional Yeast naturally rich in vitamin B5
1.26%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.062780269058296 mg of Vitamin B5 per 500 calories, which is 1.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.041 mg
3.2%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.041479820627803 mg of Vitamin B6 per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B910 μg
2.52%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 10.089686098655 μg of Vitamin B9 per 500 calories, which is 2.52% 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 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 C0.34 mg
0.37%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 0.33632286995516 mg of Vitamin C per 500 calories, which is 0.37% 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 500 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
Calcium61.7 mg
6.17%
Roasted Whole Pumpkin And Squash Seeds have 61.659192825112 mg of Calcium per 500 calories, which is 6.17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.77 mg
86%
Roasted Whole Pumpkin And Squash Seeds have 0.77354260089686 mg of Copper per 500 calories, which is 86% 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 availableIron3.7 mg
46.4%
Roasted Whole Pumpkin And Squash Seeds have 3.7107623318386 mg of Iron per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium294 mg
70%
Roasted Whole Pumpkin And Squash Seeds have 293.72197309417 mg of Magnesium per 500 calories, which is 70% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.56 mg
24%
Roasted Whole Pumpkin And Squash Seeds have 0.55605381165919 mg of Manganese per 500 calories, which is 24% 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 availablePhosphorus103 mg
14.7%
Roasted Whole Pumpkin And Squash Seeds have 103.13901345291 mg of Phosphorus per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1030 mg
30.3%
Roasted Whole Pumpkin And Squash Seeds have 1030.269058296 mg of Potassium per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium20 mg
1.35%
Roasted Whole Pumpkin And Squash Seeds have 20.179372197309 mg of Sodium per 500 calories, which is 1.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11.5 mg
105%
Roasted Whole Pumpkin And Squash Seeds have 11.547085201794 mg of Zinc per 500 calories, which is 105% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water5.04 g
0.14%
Roasted Whole Pumpkin And Squash Seeds have 5.0448430493274 g of Water per 500 calories, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Roasted Whole Pumpkin And Squash Seeds:
- 500 calories of Whole Roasted Squash Seeds has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9.
- While 500 calories of product has trace amounts of Vitamin B3 and Vitamin B5, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 500 calories of Roasted Whole Pumpkin And Squash Seeds:
- 500 calories of Whole Roasted Squash Seeds has outstanding amounts of Copper and Zinc.
- It is an excellent source of Iron, Magnesium, Manganese and Potassium.
- It also has a good amount of Phosphorus.
- This nut has some Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 500 calories of Roasted Whole Pumpkin And Squash Seeds:
- 500 calories of Whole Roasted Squash Seeds is an excellent source of Fat, Omega 6, Carbohydrate, Fiber and Protein.
- It has a good amount of Saturated Fat.
- It also has some Omega 3.