Nutrients in 7 ounces of Whole Roasted Squash Seeds
Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
Macros Ratio
Protein
Fat
Carbs
16%
38%
46%
Macro Nutrients
Whole Roasted Squash Seeds
Energy885 kcal
30.5%
Roasted Whole Pumpkin And Squash Seeds have 885.07139 kcal of Energy per 7 ounces, which is 30.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat38.5 g
39.7%
Roasted Whole Pumpkin And Squash Seeds have 38.498621 g of Fat per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat7.3 g
22.8%
Roasted Whole Pumpkin And Squash Seeds have 7.28298655 g of Saturated Fat per 7 ounces, which is 22.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.15 g
9.55%
Roasted Whole Pumpkin And Squash Seeds have 0.152803805 g of Omega 3 per 7 ounces, which is 9.55% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 617.4 g
102%
Roasted Whole Pumpkin And Squash Seeds have 17.381928935 g of Omega 6 per 7 ounces, which is 102% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate107 g
82%
Roasted Whole Pumpkin And Squash Seeds have 106.66499375 g of Carbohydrate per 7 ounces, which is 82% 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 availableFructose
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 availableFiber36.5 g
96%
Roasted Whole Pumpkin And Squash Seeds have 36.514156 g of Fiber per 7 ounces, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein37 g
65.7%
Roasted Whole Pumpkin And Squash Seeds have 36.81182575 g of Protein per 7 ounces, which is 65.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A5.95 μg
Buy Preformed Vegan Vitamin A
0.66%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.067 mg
Buy Vegan Vitamin B1
5.62%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.06747181 mg of Vitamin B1 per 7 ounces, which is 5.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.1 mg
Buy Vegan Vitamin B2
7.94%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.10319218 mg of Vitamin B2 per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.57 mg
Buy Nutritional Yeast naturally rich in vitamin B3
3.55%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 0.56755699 mg of Vitamin B3 per 7 ounces, which is 3.55% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.11 mg
Buy Nutritional Yeast naturally rich in vitamin B5
2.22%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.11113004 mg of Vitamin B5 per 7 ounces, which is 2.22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.073 mg
5.65%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.073425205 mg of Vitamin B6 per 7 ounces, which is 5.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B918 μg
4.47%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Roasted Whole Pumpkin And Squash Seeds 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 C0.6 mg
0.66%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 0.5953395 mg of Vitamin C per 7 ounces, which is 0.66% 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 Whole Pumpkin And Squash Seeds 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
Minerals
Whole Roasted Squash Seeds
Calcium109 mg
11%
Roasted Whole Pumpkin And Squash Seeds have 109.145575 mg of Calcium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.37 mg
152%
Roasted Whole Pumpkin And Squash Seeds have 1.36928085 mg of Copper per 7 ounces, which is 152% 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 availableIron6.57 mg
82%
Roasted Whole Pumpkin And Squash Seeds have 6.56857915 mg of Iron per 7 ounces, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium520 mg
124%
Roasted Whole Pumpkin And Squash Seeds have 519.92983 mg of Magnesium per 7 ounces, which is 124% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.98 mg
42.8%
Roasted Whole Pumpkin And Squash Seeds have 0.98429464 mg of Manganese per 7 ounces, which is 42.8% 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 availablePhosphorus183 mg
26%
Roasted Whole Pumpkin And Squash Seeds have 182.57078 mg of Phosphorus per 7 ounces, which is 26% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1824 mg
53.6%
Roasted Whole Pumpkin And Squash Seeds have 1823.723335 mg of Potassium per 7 ounces, which is 53.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium35.7 mg
2.4%
Roasted Whole Pumpkin And Squash Seeds 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
Zinc20.4 mg
186%
Roasted Whole Pumpkin And Squash Seeds have 20.4399895 mg of Zinc per 7 ounces, which is 186% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.93 g
0.24%
Roasted Whole Pumpkin And Squash Seeds have 8.9300925 g of Water per 7 ounces, which is 0.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 7 ounces of Whole Roasted Squash Seeds has a good amount of Vitamin B2.
- It has some Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
- While 7 ounces of product has trace amounts of Vitamin B5, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 7 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 7 ounces of Whole Roasted Squash Seeds has outstanding amounts of Copper, Iron, Magnesium and Zinc.
- It is an excellent source of Manganese, Phosphorus and Potassium.
- It also has a good amount of Calcium.
- The product has trace amounts of Sodium.
Macronutrients in 7 ounces of Roasted Whole Pumpkin And Squash Seeds:
- 7 ounces of Whole Roasted Squash Seeds has outstanding amounts of Omega 6, Carbohydrate and Fiber.
- It is an excellent source of Fat, Saturated Fat and Protein.
- It also has a good amount of Omega 3.