Nutrients in 5 ounces of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
20%
73%
7%
Macro Nutrients
Squash Seed Kernels
Energy792 kcal
27.3%
Dried Pumpkin And Squash Seed Kernels have 792.368525 kcal of Energy per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat69.5 g
71.7%
Dried Pumpkin And Squash Seed Kernels have 69.52714875 g of Fat per 5 ounces, which is 71.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat12.3 g
38.4%
Dried Pumpkin And Squash Seed Kernels have 12.273916025 g of Saturated Fat per 5 ounces, which is 38.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.6%
Dried Pumpkin And Squash Seed Kernels have 0.170097 g of Omega 3 per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 629.4 g
173%
Dried Pumpkin And Squash Seed Kernels have 29.35590725 g of Omega 6 per 5 ounces, which is 173% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15 g
11.7%
Dried Pumpkin And Squash Seed Kernels have 15.18115725 g of Carbohydrate per 5 ounces, which is 11.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2 g
2.74%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 1.984465 g of Sugars per 5 ounces, which is 2.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.21 g
0.29%
≤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 0.21262125 g of Fructose per 5 ounces, which is 0.29% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.18 g
%
Dried Pumpkin And Squash Seed Kernels have 0.18427175 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.6 g
%
Dried Pumpkin And Squash Seed Kernels have 1.60174675 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.5 g
22.4%
Dried Pumpkin And Squash Seed Kernels have 8.50485 g of Fiber per 5 ounces, which is 22.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein43 g
76.5%
Dried Pumpkin And Squash Seed Kernels have 42.85026925 g of Protein per 5 ounces, which is 76.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A1.4 μg
Buy Preformed Vegan Vitamin A
0.16%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.39 mg
Buy Vegan Vitamin B1
32.2%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.386970675 mg of Vitamin B1 per 5 ounces, which is 32.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.22 mg
Buy Vegan Vitamin B2
16.7%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.216873675 mg of Vitamin B2 per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B37.07 mg
Buy Nutritional Yeast naturally rich in vitamin B3
44%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 7.068947825 mg of Vitamin B3 per 5 ounces, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.06 mg
Buy Nutritional Yeast naturally rich in vitamin B5
21.3%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 1.06310625 mg of Vitamin B5 per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.2 mg
15.6%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.202698925 mg of Vitamin B6 per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B982.2 μg
20.6%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 82.21355 μg of Vitamin B9 per 5 ounces, which is 20.6% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C2.7 mg
3%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 2.6932025 mg of Vitamin C per 5 ounces, which is 3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E3.1 mg
20.6%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 3.0900955 mg of Vitamin E per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K10.3 μg
8.62%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 10.3475675 μg of Vitamin K per 5 ounces, which is 8.62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium65.2 mg
6.52%
Dried Pumpkin And Squash Seed Kernels have 65.20385 mg of Calcium per 5 ounces, which is 6.52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.9 mg
212%
Dried Pumpkin And Squash Seed Kernels have 1.903668925 mg of Copper per 5 ounces, which is 212% 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 availableIron12.5 mg
156%
Dried Pumpkin And Squash Seed Kernels have 12.5021295 mg of Iron per 5 ounces, which is 156% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium839 mg
200%
Dried Pumpkin And Squash Seed Kernels have 839.1452 mg of Magnesium per 5 ounces, which is 200% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.44 mg
280%
Dried Pumpkin And Squash Seed Kernels have 6.439588925 mg of Manganese per 5 ounces, which is 280% 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 availablePhosphorus1748 mg
250%
Dried Pumpkin And Squash Seed Kernels have 1747.746675 mg of Phosphorus per 5 ounces, which is 250% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1147 mg
33.7%
Dried Pumpkin And Squash Seed Kernels have 1146.737275 mg of Potassium per 5 ounces, which is 33.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13.3 μg
24.2%
Dried Pumpkin And Squash Seed Kernels have 13.324265 μg of Selenium per 5 ounces, which is 24.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Dried Pumpkin And Squash Seed Kernels have 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
101%
Dried Pumpkin And Squash Seed Kernels have 11.07047975 mg of Zinc per 5 ounces, which is 101% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water7.4 g
0.2%
Dried Pumpkin And Squash Seed Kernels have 7.41339425 g of Water per 5 ounces, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Dried Pumpkin And Squash Seed Kernels:
- 5 ounces of Squash Seed Kernels is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E.
- It has a good amount of Vitamin B2, Vitamin B6 and Vitamin K.
- It also has some Vitamin C.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Dried Pumpkin And Squash Seed Kernels:
- 5 ounces of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It is an excellent source of Potassium and Selenium.
- It also has some Calcium.
- It has no Sodium.
Macronutrients in 5 ounces of Dried Pumpkin And Squash Seed Kernels:
- 5 ounces of Squash Seed Kernels has outstanding amounts of Omega 6.
- It is an excellent source of Fat, Saturated Fat, Fiber and Protein.
- It also has a good amount of Omega 3 and Carbohydrate.
- This nut has some Sugars.
- It has no Fructose, Glucose and Sucrose.