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Nutrients in 7 ounces of Roasted Squash Seed Kernels

Roasted Pumpkin And Squash Seed Kernels, also known as pepitas.

Macros Ratio

Protein Fat Carbs
19%
71%
10%
7 oz ▼

Macro Nutrients

Roasted Squash Seed Kernels
Energy1139 kcal
39.3%
Roasted Pumpkin And Squash Seed Kernels 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 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
Protein59.2 g
106%
Roasted Pumpkin And Squash Seed Kernels 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
Carbohydrate29 g
22.5%
Roasted Pumpkin And Squash Seed Kernels 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%
Roasted Pumpkin And Squash Seed Kernels 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
Fiber13 g
34%
Roasted Pumpkin And Squash Seed Kernels 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
Cholesterol0 mg
0%
Roasted 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
Saturated Fat17 g
53%
Roasted Pumpkin And Squash Seed Kernels 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 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 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
Water4.03 g
0.11%
Roasted Pumpkin And Squash Seed Kernels 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

Roasted Squash Seed Kernels
Vitamin A0 μg
0%
Roasted Pumpkin And Squash Seed Kernels 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
Thiamine0.14 mg
11.6%
Roasted Pumpkin And Squash Seed Kernels have 0.13891255 mg of Thiamine per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.3 mg
23%
Roasted Pumpkin And Squash Seed Kernels 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
Vitamin B38.8 mg
55%
Roasted Pumpkin And Squash Seed Kernels 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
Vitamin B60.2 mg
15.3%
Roasted Pumpkin And Squash Seed Kernels 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 B120 μg
0%
Roasted 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
Vitamin C3.57 mg
3.97%
Roasted Pumpkin And Squash Seed Kernels 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
0%
Roasted 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
Vitamin E1.1 mg
7.4%
Roasted Pumpkin And Squash Seed Kernels 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%
Roasted Pumpkin And Squash Seed Kernels 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
Folate113 μg
28.3%
Roasted Pumpkin And Squash Seed Kernels have 113.114505 μg of Folate per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Roasted Squash Seed Kernels
Calcium103 mg
10.3%
Roasted Pumpkin And Squash Seed Kernels 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 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
Iron16 mg
200%
Roasted Pumpkin And Squash Seed Kernels 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 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 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
Phosphorus2330 mg
333%
Roasted Pumpkin And Squash Seed Kernels 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 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 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
Sodium35.7 mg
2.4%
Roasted Pumpkin And Squash Seed Kernels have 35.72037 mg of Sodium per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc15 mg
138%
Roasted Pumpkin And Squash Seed Kernels 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
Vitamins in 7 ounces of Roasted Pumpkin And Squash Seed Kernels:
7 ounces of Roasted Squash Seed Kernels is an excellent source of Vitamin B2, Vitamin B3 and Folate. It has a good amount of Thiamine, 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:
7 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 7 ounces of Roasted Pumpkin And Squash Seed Kernels:
7 ounces of Roasted Squash Seed Kernels has outstanding amounts of Fat, Protein and Omega 6.
It is an excellent source of Carbohydrate, Fiber and Saturated Fat. It also has a good amount of Omega 3. This nut has some Sugars.



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