Nutrients in 100 calories of Whole Roasted Squash Seeds
Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
Weight per 100 Calories
Whole Roasted Squash Seeds
22.4g
Roasted Whole Pumpkin And Squash Seeds has very high energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
16%
38%
46%
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 4.3497757847534 g of Fat per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.82 g
2.57%
Roasted Whole Pumpkin And Squash Seeds have 0.82286995515695 g of Saturated Fat per 100 calories, which is 2.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.017 g
1.08%
Roasted Whole Pumpkin And Squash Seeds have 0.017264573991031 g of Omega 3 per 100 calories, which is 1.08% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.96 g
11.6%
Roasted Whole Pumpkin And Squash Seeds have 1.9639013452915 g of Omega 6 per 100 calories, which is 11.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12 g
9.27%
Roasted Whole Pumpkin And Squash Seeds have 12.051569506726 g of Carbohydrate per 100 calories, which is 9.27% 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 availableFiber4.13 g
11%
Roasted Whole Pumpkin And Squash Seeds have 4.1255605381166 g of Fiber per 100 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.16 g
7.43%
Roasted Whole Pumpkin And Squash Seeds have 4.1591928251121 g of Protein per 100 calories, which is 7.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Whole Roasted Squash Seeds
Vitamin A0.67 μg
Buy Preformed Vegan Vitamin A
0.075%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds have 0.67264573991031 μg of Vitamin A per 100 calories, which is 0.075% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.008 mg
Buy Vegan Vitamin B1
0.64%
Thiamine
Roasted Whole Pumpkin And Squash Seeds have 0.0076233183856502 mg of Vitamin B1 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.012 mg
Buy Vegan Vitamin B2
0.9%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds have 0.011659192825112 mg of Vitamin B2 per 100 calories, which is 0.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B30.064 mg
Buy Nutritional Yeast naturally rich in vitamin B3
0.4%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds have 0.064125560538117 mg of Vitamin B3 per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.013 mg
Buy Nutritional Yeast naturally rich in vitamin B5
0.25%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds have 0.012556053811659 mg of Vitamin B5 per 100 calories, which is 0.25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.008 mg
0.64%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds have 0.0082959641255605 mg of Vitamin B6 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B92 μg
0.5%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds have 2.0179372197309 μg of Vitamin B9 per 100 calories, which is 0.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C0.067 mg
0.075%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds have 0.067264573991031 mg of Vitamin C per 100 calories, which is 0.075% 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 100 calories, 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
Calcium12.3 mg
1.23%
Roasted Whole Pumpkin And Squash Seeds have 12.331838565022 mg of Calcium per 100 calories, which is 1.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Roasted Whole Pumpkin And Squash Seeds have 0.15470852017937 mg of Copper per 100 calories, which is 17% 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 availableIron0.74 mg
9.28%
Roasted Whole Pumpkin And Squash Seeds have 0.74215246636771 mg of Iron per 100 calories, which is 9.28% 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 58.744394618834 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
4.84%
Roasted Whole Pumpkin And Squash Seeds have 0.11121076233184 mg of Manganese per 100 calories, which is 4.84% 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 availablePhosphorus20.6 mg
2.95%
Roasted Whole Pumpkin And Squash Seeds have 20.627802690583 mg of Phosphorus per 100 calories, which is 2.95% 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 206.05381165919 mg of Potassium per 100 calories, which is 6.06% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Sodium4.04 mg
0.27%
Roasted Whole Pumpkin And Squash Seeds have 4.0358744394619 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 2.3094170403587 mg of Zinc per 100 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1 g
0.027%
Roasted Whole Pumpkin And Squash Seeds have 1.0089686098655 g of Water per 100 calories, which is 0.027% of the Recommended Dietary Allowance of 3700g 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 Vitamin B2, it has no Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D.
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 Omega 6, Carbohydrate, Fiber and Protein.
- It has some Fat and Saturated Fat.
- The product has trace amounts of Omega 3.