Nutrients in 5 ounces of Roasted Squash Seed Kernels
Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
19%
71%
10%
Macro Nutrients
Roasted Squash Seed Kernels
Energy814 kcal
28%
Roasted Pumpkin And Squash Seed Kernels have 813.63065 kcal of Energy per 5 ounces, which is 28% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat69.5 g
71.7%
Roasted 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 g
38%
Roasted Pumpkin And Squash Seed Kernels have 12.1109064 g of Saturated Fat per 5 ounces, which is 38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
9.83%
Roasted Pumpkin And Squash Seed Kernels have 0.157339725 g of Omega 3 per 5 ounces, which is 9.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 627.8 g
163%
Roasted Pumpkin And Squash Seed Kernels have 27.76833525 g of Omega 6 per 5 ounces, which is 163% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16%
Roasted Pumpkin And Squash Seed Kernels have 20.85105725 g of Carbohydrate per 5 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.83 g
2.52%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels have 1.82854275 g of Sugars per 5 ounces, which is 2.52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.099 g
0.14%
≤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 0.09922325 g of Fructose per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.099 g
%
Roasted Pumpkin And Squash Seed Kernels have 0.09922325 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
%
Roasted Pumpkin And Squash Seed Kernels have 1.6159215 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.2 g
24.2%
Roasted Pumpkin And Squash Seed Kernels have 9.2135875 g of Fiber per 5 ounces, which is 24.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein42.3 g
75.5%
Roasted Pumpkin And Squash Seed Kernels have 42.297454 g of Protein per 5 ounces, which is 75.5% 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
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Roasted Pumpkin And Squash Seed Kernels have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.099 mg
Buy Vegan Vitamin B1
8.27%
Thiamine
Roasted Pumpkin And Squash Seed Kernels have 0.09922325 mg of Vitamin B1 per 5 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.21 mg
Buy Vegan Vitamin B2
16.4%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels have 0.21262125 mg of Vitamin B2 per 5 ounces, which is 16.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B36.28 mg
Buy Nutritional Yeast naturally rich in vitamin B3
39.2%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels have 6.27941425 mg of Vitamin B3 per 5 ounces, which is 39.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.81 mg
Buy Nutritional Yeast naturally rich in vitamin B5
16%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels have 0.80796075 mg of Vitamin B5 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.14 mg
11%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels have 0.1417475 mg of Vitamin B6 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B980.8 μg
20%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels have 80.796075 μg of Vitamin B9 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Roasted 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 C2.55 mg
2.83%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels have 2.551455 mg of Vitamin C per 5 ounces, which is 2.83% 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 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 E0.79 mg
5.3%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels have 0.793786 mg of Vitamin E per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K6.38 μg
5.3%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels have 6.3786375 μg of Vitamin K per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Squash Seed Kernels
Calcium73.7 mg
7.37%
Roasted Pumpkin And Squash Seed Kernels have 73.7087 mg of Calcium per 5 ounces, which is 7.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.8 mg
201%
Roasted Pumpkin And Squash Seed Kernels have 1.807280625 mg of Copper per 5 ounces, which is 201% 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 availableIron11.4 mg
143%
Roasted Pumpkin And Squash Seed Kernels have 11.43902325 mg of Iron per 5 ounces, which is 143% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium780 mg
186%
Roasted Pumpkin And Squash Seed Kernels have 779.61125 mg of Magnesium per 5 ounces, which is 186% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.36 mg
277%
Roasted Pumpkin And Squash Seed Kernels have 6.36446275 mg of Manganese per 5 ounces, which is 277% 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 availablePhosphorus1664 mg
238%
Roasted Pumpkin And Squash Seed Kernels have 1664.11565 mg of Phosphorus per 5 ounces, which is 238% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1117 mg
33%
Roasted Pumpkin And Squash Seed Kernels have 1116.9703 mg of Potassium per 5 ounces, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium13.3 μg
24.2%
Roasted 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
Sodium25.5 mg
1.7%
Roasted Pumpkin And Squash Seed Kernels have 25.51455 mg of Sodium per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc11 mg
98%
Roasted Pumpkin And Squash Seed Kernels have 10.829509 mg of Zinc per 5 ounces, which is 98% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.88 g
0.078%
Roasted Pumpkin And Squash Seed Kernels have 2.87747425 g of Water per 5 ounces, which is 0.078% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 5 ounces of Roasted Squash Seed Kernels is an excellent source of Vitamin B3 and Vitamin B9.
- It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
- It also has some Vitamin C, Vitamin E and Vitamin K.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 5 ounces of Roasted 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 a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 5 ounces of Roasted Pumpkin And Squash Seed Kernels:
- 5 ounces of Roasted 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.