Nutrients in 100 grams of Squash Seed Kernels
Dried Pumpkin And Squash Seed Kernels, also known as pepitas.
Macros Ratio
Protein
Fat
Carbs
20%
73%
7%
Macro Nutrients
Squash Seed Kernels
Energy559 kcal
19.3%
Dried Pumpkin And Squash Seed Kernels have 559 kcal of Energy per 100 grams, which is 19.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat49 g
50.6%
Dried Pumpkin And Squash Seed Kernels have 49.05 g of Fat per 100 grams, which is 50.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat8.66 g
27%
Dried Pumpkin And Squash Seed Kernels have 8.659 g of Saturated Fat per 100 grams, which is 27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.5%
Dried Pumpkin And Squash Seed Kernels have 0.12 g of Omega 3 per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 620.7 g
122%
Dried Pumpkin And Squash Seed Kernels have 20.71 g of Omega 6 per 100 grams, which is 122% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pumpkin And Squash Seed Kernels have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate10.7 g
8.24%
Dried Pumpkin And Squash Seed Kernels have 10.71 g of Carbohydrate per 100 grams, which is 8.24% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.4 g
1.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pumpkin And Squash Seed Kernels have 1.4 g of Sugars per 100 grams, which is 1.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.15 g
0.21%
≤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]
Dried Pumpkin And Squash Seed Kernels have 0.15 g of Fructose per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.13 g
%
Dried Pumpkin And Squash Seed Kernels have 0.13 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.13 g
%
Dried Pumpkin And Squash Seed Kernels have 1.13 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber6 g
15.8%
Dried Pumpkin And Squash Seed Kernels have 6 g of Fiber per 100 grams, which is 15.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein30.2 g
54%
Dried Pumpkin And Squash Seed Kernels have 30.23 g of Protein per 100 grams, which is 54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Squash Seed Kernels
Vitamin A1 μg
Buy Preformed Vegan Vitamin A
0.11%
RAE, retinol activity equivalents
Dried Pumpkin And Squash Seed Kernels have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.27 mg
Buy Vegan Vitamin B1
22.8%
Thiamine
Dried Pumpkin And Squash Seed Kernels have 0.273 mg of Vitamin B1 per 100 grams, which is 22.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.15 mg
Buy Vegan Vitamin B2
11.8%
Riboflavin
Dried Pumpkin And Squash Seed Kernels have 0.153 mg of Vitamin B2 per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B35 mg
Buy Nutritional Yeast naturally rich in vitamin B3
31%
Niacin, nicotinic acid, niacinamide
Dried Pumpkin And Squash Seed Kernels have 4.987 mg of Vitamin B3 per 100 grams, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.75 mg
Buy Nutritional Yeast naturally rich in vitamin B5
15%
Pantothenic acid
Dried Pumpkin And Squash Seed Kernels have 0.75 mg of Vitamin B5 per 100 grams, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.14 mg
11%
Pyridoxine
Dried Pumpkin And Squash Seed Kernels have 0.143 mg of Vitamin B6 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B958 μg
14.5%
Folates and Folic Acid
Dried Pumpkin And Squash Seed Kernels have 58 μg of Vitamin B9 per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Dried Pumpkin And Squash Seed Kernels have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C1.9 mg
2.1%
Ascorbic acid
Dried Pumpkin And Squash Seed Kernels have 1.9 mg of Vitamin C per 100 grams, which is 2.1% 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
Dried Pumpkin And Squash Seed Kernels have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E2.18 mg
14.5%
Tocopherols and Tocotrienols
Dried Pumpkin And Squash Seed Kernels have 2.18 mg of Vitamin E per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K7.3 μg
6.1%
Phytomenadione or phylloquinone
Dried Pumpkin And Squash Seed Kernels have 7.3 μg of Vitamin K per 100 grams, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Squash Seed Kernels
Calcium46 mg
4.6%
Dried Pumpkin And Squash Seed Kernels have 46 mg of Calcium per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.34 mg
149%
Dried Pumpkin And Squash Seed Kernels have 1.343 mg of Copper per 100 grams, which is 149% 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 availableIron8.8 mg
110%
Dried Pumpkin And Squash Seed Kernels have 8.82 mg of Iron per 100 grams, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium592 mg
141%
Dried Pumpkin And Squash Seed Kernels have 592 mg of Magnesium per 100 grams, which is 141% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.54 mg
198%
Dried Pumpkin And Squash Seed Kernels have 4.543 mg of Manganese per 100 grams, which is 198% 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 availablePhosphorus1233 mg
176%
Dried Pumpkin And Squash Seed Kernels have 1233 mg of Phosphorus per 100 grams, which is 176% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium809 mg
23.8%
Dried Pumpkin And Squash Seed Kernels have 809 mg of Potassium per 100 grams, which is 23.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.4 μg
17%
Dried Pumpkin And Squash Seed Kernels have 9.4 μg of Selenium per 100 grams, which is 17% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7 mg
0.47%
Dried Pumpkin And Squash Seed Kernels have 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7.8 mg
71%
Dried Pumpkin And Squash Seed Kernels have 7.81 mg of Zinc per 100 grams, which is 71% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water5.23 g
0.14%
Dried Pumpkin And Squash Seed Kernels have 5.23 g of Water per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Dried Pumpkin And Squash Seed Kernels:
- 100 grams of Squash Seed Kernels is an excellent source of Vitamin B1 and Vitamin B3.
- It has a good amount of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
- It also has some Vitamin K.
- While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Dried Pumpkin And Squash Seed Kernels:
- 100 grams of Squash Seed Kernels has outstanding amounts of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It is an excellent source of Potassium and Zinc.
- It also has a good amount of Selenium.
- This nut has some Calcium.
- It has no Sodium.
Macronutrients in 100 grams of Dried Pumpkin And Squash Seed Kernels:
- 100 grams of Squash Seed Kernels has outstanding amounts of Omega 6.
- It is an excellent source of Fat, Saturated Fat and Protein.
- It also has a good amount of Omega 3, Carbohydrate and Fiber.
- While 100 grams of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.