Nutrients in 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt
Seeds, pumpkin and squash seed kernels, roasted, with salt added, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
19%
71%
10%
Macro Nutrients
Roasted Pumpkin And Squash Seed Kernels with Salt
Energy1139 kcal
39.3%
Roasted Pumpkin And Squash Seed Kernels with Salt have 1139.08291 kcal of Energy per 7 ounces, which is 39.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat97 g
100%
Roasted Pumpkin And Squash Seed Kernels with Salt 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%
Roasted Pumpkin And Squash Seed Kernels with Salt have 16.95526896 g of Saturated Fat per 7 ounces, which is 53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.22 g
13.8%
Roasted Pumpkin And Squash Seed Kernels with Salt have 0.220275615 g of Omega 3 per 7 ounces, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 639 g
229%
Roasted Pumpkin And Squash Seed Kernels with Salt have 38.87566935 g of Omega 6 per 7 ounces, which is 229% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted Pumpkin And Squash Seed Kernels with Salt 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
Carbohydrate29 g
22.5%
Roasted Pumpkin And Squash Seed Kernels with Salt have 29.19148015 g of Carbohydrate per 7 ounces, which is 22.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.56 g
3.53%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Roasted Pumpkin And Squash Seed Kernels with Salt have 2.55995985 g of Sugars per 7 ounces, which is 3.53% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.14 g
0.19%
≤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 with Salt have 0.13891255 g of Fructose per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.14 g
%
Roasted Pumpkin And Squash Seed Kernels with Salt have 0.13891255 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.26 g
%
Roasted Pumpkin And Squash Seed Kernels with Salt have 2.2622901 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber13 g
34%
Roasted Pumpkin And Squash Seed Kernels with Salt have 12.8990225 g of Fiber per 7 ounces, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein59.2 g
106%
Roasted Pumpkin And Squash Seed Kernels with Salt have 59.2164356 g of Protein per 7 ounces, which is 106% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Roasted Pumpkin And Squash Seed Kernels with Salt
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Roasted Pumpkin And Squash Seed Kernels with Salt have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.14 mg
Buy Vegan Vitamin B1
11.6%
Thiamine
Roasted Pumpkin And Squash Seed Kernels with Salt have 0.13891255 mg of Vitamin B1 per 7 ounces, which is 11.6% 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%
Riboflavin
Roasted Pumpkin And Squash Seed Kernels with Salt have 0.29766975 mg of Vitamin B2 per 7 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B38.8 mg
Buy Nutritional Yeast naturally rich in vitamin B3
55%
Niacin, nicotinic acid, niacinamide
Roasted Pumpkin And Squash Seed Kernels with Salt have 8.79117995 mg of Vitamin B3 per 7 ounces, which is 55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.13 mg
Buy Nutritional Yeast naturally rich in vitamin B5
22.6%
Pantothenic acid
Roasted Pumpkin And Squash Seed Kernels with Salt have 1.13114505 mg of Vitamin B5 per 7 ounces, which is 22.6% 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
15.3%
Pyridoxine
Roasted Pumpkin And Squash Seed Kernels with Salt have 0.1984465 mg of Vitamin B6 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9113 μg
28.3%
Folates and Folic Acid
Roasted Pumpkin And Squash Seed Kernels with Salt have 113.114505 μg of Vitamin B9 per 7 ounces, which is 28.3% 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 with Salt 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 C3.57 mg
3.97%
Ascorbic acid
Roasted Pumpkin And Squash Seed Kernels with Salt have 3.572037 mg of Vitamin C per 7 ounces, which is 3.97% 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 with Salt 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 E1.1 mg
7.4%
Tocopherols and Tocotrienols
Roasted Pumpkin And Squash Seed Kernels with Salt have 1.1113004 mg of Vitamin E per 7 ounces, which is 7.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K8.93 μg
7.44%
Phytomenadione or phylloquinone
Roasted Pumpkin And Squash Seed Kernels with Salt have 8.9300925 μg of Vitamin K per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Roasted Pumpkin And Squash Seed Kernels with Salt
Calcium103 mg
10.3%
Roasted Pumpkin And Squash Seed Kernels with Salt have 103.19218 mg of Calcium per 7 ounces, which is 10.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.53 mg
281%
Roasted Pumpkin And Squash Seed Kernels with Salt have 2.530192875 mg of Copper per 7 ounces, which is 281% 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 availableIron16 mg
200%
Roasted Pumpkin And Squash Seed Kernels with Salt have 16.01463255 mg of Iron per 7 ounces, which is 200% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1091 mg
260%
Roasted Pumpkin And Squash Seed Kernels with Salt have 1091.45575 mg of Magnesium per 7 ounces, which is 260% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.9 mg
387%
Roasted Pumpkin And Squash Seed Kernels with Salt have 8.91024785 mg of Manganese per 7 ounces, which is 387% 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 availablePhosphorus2330 mg
333%
Roasted Pumpkin And Squash Seed Kernels with Salt have 2329.76191 mg of Phosphorus per 7 ounces, which is 333% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1564 mg
46%
Roasted Pumpkin And Squash Seed Kernels with Salt have 1563.75842 mg of Potassium per 7 ounces, which is 46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18.7 μg
34%
Roasted Pumpkin And Squash Seed Kernels with Salt 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
Sodium508 mg
34%
Roasted Pumpkin And Squash Seed Kernels with Salt have 508.02304 mg of Sodium per 7 ounces, which is 34% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc15 mg
138%
Roasted Pumpkin And Squash Seed Kernels with Salt have 15.1613126 mg of Zinc per 7 ounces, which is 138% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.03 g
0.11%
Roasted Pumpkin And Squash Seed Kernels with Salt have 4.02846395 g of Water per 7 ounces, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt:
- 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
- It has a good amount of Vitamin B1, Vitamin B6, Vitamin E and Vitamin K.
- It also has some Vitamin C.
- It has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt:
- 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
- It is an excellent source of Potassium, Selenium and Sodium.
- It also has a good amount of Calcium.
Macronutrients in 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt:
- 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt has outstanding amounts of Fat, Omega 6 and Protein.
- It is an excellent source of Saturated Fat, Carbohydrate and Fiber.
- It also has a good amount of Omega 3.
- This nut has some Sugars.
- It has no Fructose, Glucose and Sucrose.