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Nutrients in 5 ounces of Whole Roasted Squash Seeds

Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
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Macros Ratio

Protein Fat Carbs
16%
38%
46%
5 oz ▼

Macro Nutrients

Whole Roasted Squash Seeds
Energy632 kcal
21.8%
Roasted Whole Pumpkin And Squash Seeds have 632.19385 kcal of Energy per 5 ounces, which is 21.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat27.5 g
28.3%
Roasted Whole Pumpkin And Squash Seeds have 27.499015 g of Fat per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat5.2 g
16.3%
Roasted Whole Pumpkin And Squash Seeds have 5.20213325 g of Saturated Fat per 5 ounces, which is 16.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.11 g
6.82%
Roasted Whole Pumpkin And Squash Seeds have 0.109145575 g of Omega 3 per 5 ounces, which is 6.82% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 612.4 g
73%
Roasted Whole Pumpkin And Squash Seeds have 12.415663525 g of Omega 6 per 5 ounces, which is 73% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate76 g
58.6%
Roasted Whole Pumpkin And Squash Seeds have 76.18928125 g of Carbohydrate per 5 ounces, which is 58.6% 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 available
Fructose
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 available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber26 g
68.6%
Roasted Whole Pumpkin And Squash Seeds have 26.08154 g of Fiber per 5 ounces, which is 68.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein26.3 g
47%
Roasted Whole Pumpkin And Squash Seeds have 26.29416125 g of Protein per 5 ounces, which is 47% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Roasted Squash Seeds
Vitamin A4.25 μg
0.47%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 4.252425 μg of Vitamin A per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.048 mg
4%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.04819415 mg of Vitamin B1 per 5 ounces, which is 4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.074 mg
5.67%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.0737087 mg of Vitamin B2 per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.41 mg
2.53%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 0.40539785 mg of Vitamin B3 per 5 ounces, which is 2.53% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.079 mg
1.6%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.0793786 mg of Vitamin B5 per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.052 mg
4.03%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.052446575 mg of Vitamin B6 per 5 ounces, which is 4.03% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912.8 μg
3.2%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 12.757275 μg of Vitamin B9 per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted Whole Pumpkin And Squash Seeds 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
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Vitamin C0.43 mg
0.47%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 0.4252425 mg of Vitamin C per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted Whole Pumpkin And Squash Seeds 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
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Whole Roasted Squash Seeds
Calcium78 mg
7.8%
Roasted Whole Pumpkin And Squash Seeds have 77.961125 mg of Calcium per 5 ounces, which is 7.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.98 mg
109%
Roasted Whole Pumpkin And Squash Seeds have 0.97805775 mg of Copper per 5 ounces, which is 109% 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
Iron4.7 mg
58.6%
Roasted Whole Pumpkin And Squash Seeds have 4.69184225 mg of Iron per 5 ounces, which is 58.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium371 mg
88.4%
Roasted Whole Pumpkin And Squash Seeds have 371.37845 mg of Magnesium per 5 ounces, which is 88.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.7 mg
30.6%
Roasted Whole Pumpkin And Squash Seeds have 0.7030676 mg of Manganese per 5 ounces, which is 30.6% 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
Phosphorus130 mg
18.6%
Roasted Whole Pumpkin And Squash Seeds have 130.4077 mg of Phosphorus per 5 ounces, which is 18.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1303 mg
38.3%
Roasted Whole Pumpkin And Squash Seeds have 1302.659525 mg of Potassium per 5 ounces, which is 38.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium25.5 mg
1.7%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc14.6 mg
133%
Roasted Whole Pumpkin And Squash Seeds have 14.5999925 mg of Zinc per 5 ounces, which is 133% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water6.38 g
0.17%
Roasted Whole Pumpkin And Squash Seeds have 6.3786375 g of Water per 5 ounces, which is 0.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Roasted Whole Pumpkin And Squash Seeds:
Minerals in 5 ounces of Roasted Whole Pumpkin And Squash Seeds:
Macronutrients in 5 ounces of Roasted Whole Pumpkin And Squash Seeds:



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