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Nutrients in 100 calories of Roasted Squash Seed Kernels

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

Weight per 100 Calories

Roasted Squash Seed Kernels
17g

Roasted Pumpkin And Squash Seed Kernels has very high energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
19%
71%
10%
100 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernels
Energy100 kcal
3.45%
Roasted Pumpkin And Squash Seed Kernels have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat8.55 g
8.8%
Roasted Pumpkin And Squash Seed Kernels have 8.55 g of Fat per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein5.2 g
9.3%
Roasted Pumpkin And Squash Seed Kernels have 5.2 g of Protein per 100 calories, which is 9.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate2.56 g
1.97%
Roasted Pumpkin And Squash Seed Kernels have 2.56 g of Carbohydrate per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.22 g
0.3%
Roasted Pumpkin And Squash Seed Kernels have 0.22 g of Sugars per 100 calories, which is 0.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber1.13 g
2.97%
Roasted Pumpkin And Squash Seed Kernels have 1.13 g of Fiber per 100 calories, which is 2.97% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat1.5 g
4.7%
Roasted Pumpkin And Squash Seed Kernels have 1.5 g of Saturated Fat per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.25%
Roasted Pumpkin And Squash Seed Kernels have 0.02 g of Omega 3 per 100 calories, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.4 g
20%
Roasted Pumpkin And Squash Seed Kernels have 3.4 g of Omega 6 per 100 calories, which is 20% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water0.35 g
0.01%
Roasted Pumpkin And Squash Seed Kernels have 0.35 g of Water per 100 calories, which is 0.01% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.01 mg
0.83%
Roasted Pumpkin And Squash Seed Kernels have 0.01 mg of Thiamine per 100 calories, which is 0.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.03 mg
2.3%
Roasted Pumpkin And Squash Seed Kernels have 0.03 mg of Vitamin B2 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.77 mg
4.8%
Roasted Pumpkin And Squash Seed Kernels have 0.77 mg of Vitamin B3 per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.02 mg
1.54%
Roasted Pumpkin And Squash Seed Kernels have 0.02 mg of Vitamin B6 per 100 calories, which is 1.54% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0.31 mg
0.34%
Roasted Pumpkin And Squash Seed Kernels have 0.31 mg of Vitamin C per 100 calories, which is 0.34% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E0.1 mg
0.67%
Roasted Pumpkin And Squash Seed Kernels have 0.1 mg of Vitamin E per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.78 μg
0.65%
Roasted Pumpkin And Squash Seed Kernels have 0.78 μg of Vitamin K per 100 calories, which is 0.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate9.93 μg
2.5%
Roasted Pumpkin And Squash Seed Kernels have 9.93 μg of Folate per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Roasted Squash Seed Kernels
Calcium9.06 mg
0.91%
Roasted Pumpkin And Squash Seed Kernels have 9.06 mg of Calcium per 100 calories, which is 0.91% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24%
Roasted Pumpkin And Squash Seed Kernels have 0.22 mg of Copper per 100 calories, which is 24% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.4 mg
17.5%
Roasted Pumpkin And Squash Seed Kernels have 1.4 mg of Iron per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium96 mg
23%
Roasted Pumpkin And Squash Seed Kernels have 96 mg of Magnesium per 100 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.78 mg
34%
Roasted Pumpkin And Squash Seed Kernels have 0.78 mg of Manganese per 100 calories, which is 34% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus205 mg
29%
Roasted Pumpkin And Squash Seed Kernels have 205 mg of Phosphorus per 100 calories, which is 29% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium137 mg
4.03%
Roasted Pumpkin And Squash Seed Kernels have 137 mg of Potassium per 100 calories, which is 4.03% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.64 μg
3%
Roasted Pumpkin And Squash Seed Kernels have 1.64 μg of Selenium per 100 calories, which is 3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.14 mg
0.21%
Roasted Pumpkin And Squash Seed Kernels have 3.14 mg of Sodium per 100 calories, which is 0.21% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.33 mg
12%
Roasted Pumpkin And Squash Seed Kernels have 1.33 mg of Zinc per 100 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
100 calories of Roasted Squash Seed Kernels has some Vitamin B3 and Folate. While 100 calories of product has trace amounts of Thiamine, Vitamin B2 and Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.
Minerals in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
100 calories of Roasted Squash Seed Kernels is an excellent source of Copper, Magnesium, Manganese and Phosphorus. It has a good amount of Iron and Zinc. It also has some Potassium and Selenium. While 100 calories of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 calories of Roasted Pumpkin And Squash Seed Kernels:
100 calories of Roasted Squash Seed Kernels has a good amount of Fat, Protein and Omega 6. It has some Fiber and Saturated Fat. While 100 calories of product has trace amounts of Carbohydrate and Omega 3, it has no Sugars.



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