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Nutrients in 100 calories of Whole Roasted Squash Seeds

Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
roastedwholecooked

Weight per 100 Calories

Whole Roasted Squash Seeds
22g

Roasted Whole Pumpkin And Squash Seeds has very high energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
16%
38%
46%
100 kcal ▼

Macro Nutrients

Whole Roasted Squash Seeds
Energy100 kcal
3.45%
Roasted Whole Pumpkin And Squash Seeds 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
Fat4.35 g
4.5%
Roasted Whole Pumpkin And Squash Seeds have 4.35 g of Fat per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein4.16 g
7.43%
Roasted Whole Pumpkin And Squash Seeds have 4.16 g of Protein per 100 calories, which is 7.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate12 g
9.23%
Roasted Whole Pumpkin And Squash Seeds have 12 g of Carbohydrate per 100 calories, which is 9.23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber4.13 g
11%
Roasted Whole Pumpkin And Squash Seeds have 4.13 g of Fiber per 100 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Roasted Whole Pumpkin And Squash Seeds 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 Fat0.82 g
2.56%
Roasted Whole Pumpkin And Squash Seeds have 0.82 g of Saturated Fat per 100 calories, which is 2.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.25%
Roasted Whole Pumpkin And Squash Seeds 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 61.96 g
11.5%
Roasted Whole Pumpkin And Squash Seeds have 1.96 g of Omega 6 per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water1 g
0.03%
Roasted Whole Pumpkin And Squash Seeds have 1 g of Water per 100 calories, which is 0.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Whole Roasted Squash Seeds
Vitamin A0.67 μg
0.07%
Roasted Whole Pumpkin And Squash Seeds have 0.67 μg of Vitamin A per 100 calories, which is 0.07% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.01 mg
0.83%
Roasted Whole Pumpkin And Squash Seeds 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 B20.01 mg
0.77%
Roasted Whole Pumpkin And Squash Seeds have 0.01 mg of Vitamin B2 per 100 calories, which is 0.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.06 mg
0.38%
Roasted Whole Pumpkin And Squash Seeds have 0.06 mg of Vitamin B3 per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.01 mg
0.77%
Roasted Whole Pumpkin And Squash Seeds have 0.01 mg of Vitamin B6 per 100 calories, which is 0.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Roasted Whole Pumpkin And Squash Seeds 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 C0.07 mg
0.08%
Roasted Whole Pumpkin And Squash Seeds have 0.07 mg of Vitamin C per 100 calories, which is 0.08% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Roasted Whole Pumpkin And Squash Seeds 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 E
NA
No information available
Vitamin K
NA
No information available
Folate2 μg
0.5%
Roasted Whole Pumpkin And Squash Seeds have 2 μg of Folate per 100 calories, which is 0.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Whole Roasted Squash Seeds
Calcium12 mg
1.2%
Roasted Whole Pumpkin And Squash Seeds have 12 mg of Calcium per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.7%
Roasted Whole Pumpkin And Squash Seeds have 0.15 mg of Copper per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron0.74 mg
9.25%
Roasted Whole Pumpkin And Squash Seeds have 0.74 mg of Iron per 100 calories, which is 9.25% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium58.7 mg
14%
Roasted Whole Pumpkin And Squash Seeds have 58.7 mg of Magnesium per 100 calories, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.11 mg
4.8%
Roasted Whole Pumpkin And Squash Seeds have 0.11 mg of Manganese per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus20.6 mg
2.94%
Roasted Whole Pumpkin And Squash Seeds have 20.6 mg of Phosphorus per 100 calories, which is 2.94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium206 mg
6.06%
Roasted Whole Pumpkin And Squash Seeds have 206 mg of Potassium per 100 calories, which is 6.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium4.04 mg
0.27%
Roasted Whole Pumpkin And Squash Seeds have 4.04 mg of Sodium per 100 calories, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.3 mg
21%
Roasted Whole Pumpkin And Squash Seeds have 2.3 mg of Zinc per 100 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Roasted Whole Pumpkin And Squash Seeds:
While 100 calories of product has trace amounts of Thiamine, Vitamin B2 and Vitamin B6, it has no Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Folate.
Minerals in 100 calories of Roasted Whole Pumpkin And Squash Seeds:
100 calories of Whole Roasted Squash Seeds is an excellent source of Zinc. It has a good amount of Copper, Iron and Magnesium. It also has some Manganese, Phosphorus and Potassium. While 100 calories of product has trace amounts of Calcium, it has no Sodium.
Macronutrients in 100 calories of Roasted Whole Pumpkin And Squash Seeds:
100 calories of Whole Roasted Squash Seeds has a good amount of Protein, Carbohydrate, Fiber and Omega 6. It has some Fat and Saturated Fat. The product has trace amounts of Omega 3.



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