Nutrients in 7 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
Energy1109 kcal
38.3%
Dried Pumpkin And Squash Seed Kernels have 1109.315935 kcal of Energy per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat97 g
100%
Dried Pumpkin And Squash Seed Kernels have 97.33800825 g of Fat per 7 ounces, which is 100% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat17 g
53.7%
Dried Pumpkin And Squash Seed Kernels have 17.183482435 g of Saturated Fat per 7 ounces, which is 53.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
15%
Dried Pumpkin And Squash Seed Kernels have 0.2381358 g of Omega 3 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 641 g
242%
Dried Pumpkin And Squash Seed Kernels have 41.09827015 g of Omega 6 per 7 ounces, which is 242% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21.3 g
16.3%
Dried Pumpkin And Squash Seed Kernels have 21.25362015 g of Carbohydrate per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.78 g
3.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 2.778251 g of Sugars per 7 ounces, which is 3.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.3 g
0.41%
≤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 0.29766975 g of Fructose per 7 ounces, which is 0.41% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.26 g
%
Dried Pumpkin And Squash Seed Kernels have 0.25798045 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.24 g
%
Dried Pumpkin And Squash Seed Kernels have 2.24244545 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
31.3%
Dried Pumpkin And Squash Seed Kernels have 11.90679 g of Fiber per 7 ounces, which is 31.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein60 g
107%
Dried Pumpkin And Squash Seed Kernels have 59.99037695 g of Protein per 7 ounces, which is 107% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A2 μg
Buy Preformed Vegan Vitamin A
0.22%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.54 mg
Buy Vegan Vitamin B1
45%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.541758945 mg of Vitamin B1 per 7 ounces, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.3 mg
Buy Vegan Vitamin B2
23.4%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.303623145 mg of Vitamin B2 per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B39.9 mg
Buy Nutritional Yeast naturally rich in vitamin B3
62%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 9.896526955 mg of Vitamin B3 per 7 ounces, which is 62% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.5 mg
Buy Nutritional Yeast naturally rich in vitamin B5
29.8%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 1.48834875 mg of Vitamin B5 per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.28 mg
22%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.283778495 mg of Vitamin B6 per 7 ounces, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9115 μg
28.8%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 115.09897 μg of Vitamin B9 per 7 ounces, which is 28.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C3.77 mg
4.2%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 3.7704835 mg of Vitamin C per 7 ounces, which is 4.2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E4.33 mg
29%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 4.3261337 mg of Vitamin E per 7 ounces, which is 29% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K14.5 μg
12%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 14.4865945 μg of Vitamin K per 7 ounces, which is 12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium91 mg
9.13%
Dried Pumpkin And Squash Seed Kernels have 91.28539 mg of Calcium per 7 ounces, which is 9.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.67 mg
296%
Dried Pumpkin And Squash Seed Kernels have 2.665136495 mg of Copper per 7 ounces, which is 296% 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 availableIron17.5 mg
219%
Dried Pumpkin And Squash Seed Kernels have 17.5029813 mg of Iron per 7 ounces, which is 219% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1175 mg
280%
Dried Pumpkin And Squash Seed Kernels have 1174.80328 mg of Magnesium per 7 ounces, which is 280% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese9 mg
392%
Dried Pumpkin And Squash Seed Kernels have 9.015424495 mg of Manganese per 7 ounces, which is 392% 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 availablePhosphorus2447 mg
350%
Dried Pumpkin And Squash Seed Kernels have 2446.845345 mg of Phosphorus per 7 ounces, which is 350% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1605 mg
47.2%
Dried Pumpkin And Squash Seed Kernels have 1605.432185 mg of Potassium per 7 ounces, which is 47.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18.7 μg
34%
Dried Pumpkin And Squash Seed Kernels have 18.653971 μg of Selenium per 7 ounces, which is 34% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14 mg
0.93%
Dried Pumpkin And Squash Seed Kernels have 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc15.5 mg
141%
Dried Pumpkin And Squash Seed Kernels have 15.49867165 mg of Zinc per 7 ounces, which is 141% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water10.4 g
0.28%
Dried Pumpkin And Squash Seed Kernels have 10.37875195 g of Water per 7 ounces, which is 0.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Dried Pumpkin And Squash Seed Kernels:
- 7 ounces of Squash Seed Kernels is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
- It has a good amount of Vitamin K.
- It also has some Vitamin C.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Dried Pumpkin And Squash Seed Kernels:
- 7 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 a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 7 ounces of Dried Pumpkin And Squash Seed Kernels:
- 7 ounces of Squash Seed Kernels has outstanding amounts of Fat, Omega 6 and Protein.
- It is an excellent source of Saturated Fat and Fiber.
- It also has a good amount of Omega 3 and Carbohydrate.
- This nut has some Sugars.
- It has no Fructose, Glucose and Sucrose.