Food Nutrient Profile - Whole Roasted Squash Seeds

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Nutrients in 100 grams of Whole Roasted Squash Seeds

Roasted Whole Pumpkin And Squash Seeds (Cucurbita spp.).
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Macros Ratio

Protein Fat Carbs
16%
38%
46%
100 g ▼

Macro Nutrients

Whole Roasted Squash Seeds
Energy446 kcal
15.4%
Roasted Whole Pumpkin And Squash Seeds provide 446kcal of Energy per 100 grams, meeting 15.4% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat19.4 g
20%
Roasted Whole Pumpkin And Squash Seeds provide 19.4g of Fat per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat3.67 g
11.5%
Roasted Whole Pumpkin And Squash Seeds provide 3.67g of Saturated Fat per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.077 g
4.8%
Roasted Whole Pumpkin And Squash Seeds provide 0.077g of Omega 3 per 100 grams, meeting 4.8% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 68.76 g
51.5%
Roasted Whole Pumpkin And Squash Seeds provide 8.76g of Omega 6 per 100 grams, meeting 51.5% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Roasted Whole Pumpkin And Squash Seeds provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate53.8 g
41.3%
Roasted Whole Pumpkin And Squash Seeds provide 53.8g of Carbohydrate per 100 grams, meeting 41.3% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
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 available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber18.4 g
48.4%
Roasted Whole Pumpkin And Squash Seeds provide 18.4g of Fiber per 100 grams, meeting 48.4% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein18.6 g
33%
Roasted Whole Pumpkin And Squash Seeds provide 18.6g of Protein per 100 grams, meeting 33% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Whole Roasted Squash Seeds
Vitamin A3 μg
0.33%
RAE, retinol activity equivalents
Roasted Whole Pumpkin And Squash Seeds provide 3μg of Vitamin A per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.034 mg
2.83%
Thiamine
Roasted Whole Pumpkin And Squash Seeds provide 0.034mg of Vitamin B1 per 100 grams, meeting 2.83% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.052 mg
4%
Riboflavin
Roasted Whole Pumpkin And Squash Seeds provide 0.052mg of Vitamin B2 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.29 mg
1.8%
Niacin, nicotinic acid, niacinamide
Roasted Whole Pumpkin And Squash Seeds provide 0.29mg of Vitamin B3 per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.056 mg
1.12%
Pantothenic acid
Roasted Whole Pumpkin And Squash Seeds provide 0.056mg of Vitamin B5 per 100 grams, meeting 1.12% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.037 mg
2.85%
Pyridoxine
Roasted Whole Pumpkin And Squash Seeds provide 0.037mg of Vitamin B6 per 100 grams, meeting 2.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B99 μg
2.25%
Folates and Folic Acid
Roasted Whole Pumpkin And Squash Seeds provide 9μg of Vitamin B9 per 100 grams, meeting 2.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Roasted Whole Pumpkin And Squash Seeds provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0.3 mg
0.33%
Ascorbic acid
Roasted Whole Pumpkin And Squash Seeds provide 0.3mg of Vitamin C per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Roasted Whole Pumpkin And Squash Seeds provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Whole Roasted Squash Seeds
Calcium55 mg
5.5%
Roasted Whole Pumpkin And Squash Seeds provide 55mg of Calcium per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.69 mg
76.7%
Roasted Whole Pumpkin And Squash Seeds provide 0.69mg of Copper per 100 grams, meeting 76.7% of the Recommended Dietary Allowance (RDA) of 0.9mg 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 available
Iron3.3 mg
41.4%
Roasted Whole Pumpkin And Squash Seeds provide 3.3mg of Iron per 100 grams, meeting 41.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium262 mg
62.4%
Roasted Whole Pumpkin And Squash Seeds provide 262mg of Magnesium per 100 grams, meeting 62.4% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.5 mg
21.6%
Roasted Whole Pumpkin And Squash Seeds provide 0.5mg of Manganese per 100 grams, meeting 21.6% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus92 mg
13%
Roasted Whole Pumpkin And Squash Seeds provide 92mg of Phosphorus per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium919 mg
27%
Roasted Whole Pumpkin And Squash Seeds provide 919mg of Potassium per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium18 mg
1.2%
Roasted Whole Pumpkin And Squash Seeds provide 18mg of Sodium per 100 grams, meeting 1.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc10.3 mg
94%
Roasted Whole Pumpkin And Squash Seeds provide 10.3mg of Zinc per 100 grams, meeting 94% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water4.5 g
0.12%
Roasted Whole Pumpkin And Squash Seeds provide 4.5g of Water per 100 grams, meeting 0.12% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Whole Roasted Squash Seeds: 100g - Health Benefits & Nutrition Facts

Discover the nutritional benefits of whole roasted pumpkin and squash seeds with detailed macro and micronutrient data for 100g servings. Learn about the health advantages of incorporating these seeds into your diet.

Vitamins in 100 Grams of Roasted Whole Pumpkin and Squash Seeds

Roasted whole pumpkin and squash seeds are a nutritional powerhouse, especially when it comes to vitamins. In 100 grams of these seeds, you'll find:

While these seeds contain trace amounts of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), and Vitamin B9 (Folate), they do not provide significant amounts of Vitamin A, Vitamin B12, Vitamin C, or Vitamin D.

Minerals in 100 Grams of Roasted Whole Pumpkin and Squash Seeds

When it comes to minerals, roasted whole pumpkin and squash seeds truly shine. In 100 grams, you'll get:

Macronutrients in 100 Grams of Roasted Whole Pumpkin and Squash Seeds

Roasted whole pumpkin and squash seeds are also rich in macronutrients. In 100 grams, you'll find:

In summary, roasted whole pumpkin and squash seeds are a nutrient-dense snack that offers a wide range of vitamins, minerals, and macronutrients. Whether you're looking to boost your intake of essential minerals like zinc and magnesium or seeking a plant-based protein source, these seeds are a fantastic choice. Enjoy them as a crunchy topping for salads, a nutritious addition to trail mix, or simply on their own!

Frequently Asked Questions about Whole Roasted Squash Seeds

What are the health benefits of Whole Roasted Squash Seeds?

Whole roasted squash seeds are a great source of plant-based protein, healthy fats, fiber, vitamins, and minerals. They are particularly rich in magnesium, zinc, and iron, which are important for overall health and well-being. Additionally, squash seeds contain antioxidants that help reduce inflammation and support heart health. Including them in your diet can help boost your nutrient intake and support a healthy vegan lifestyle.

Are there any potential risks or side effects of consuming Whole Roasted Squash Seeds?

Whole roasted squash seeds are a nutritious snack that can provide essential nutrients like protein, healthy fats, fiber, and various vitamins and minerals. However, it's important to consume them in moderation as they are calorie-dense. Some people may experience digestive discomfort if they consume a large amount of seeds at once due to their high fiber content. Additionally, individuals with seed allergies should avoid squash seeds. Overall, including whole roasted squash seeds as part of a balanced diet can be a healthy choice.

Can I lose weight by eating more Whole Roasted Squash Seeds?

Whole roasted squash seeds can be a healthy snack option due to their nutrient content, including protein, healthy fats, and fiber. However, weight loss ultimately depends on a combination of factors such as overall calorie intake, physical activity, and the quality of your overall diet. While incorporating whole roasted squash seeds into your diet can be beneficial, it is important to focus on a balanced and varied diet to support weight loss goals.

Can I gain more muscles by eating more Whole Roasted Squash Seeds if I train consistently?

Whole roasted squash seeds are a good source of plant-based protein and healthy fats, which are important for muscle growth and repair. However, to gain muscle mass, it's essential to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Incorporating whole roasted squash seeds into a balanced diet along with a consistent training routine can support muscle growth, but it's also important to include a variety of other plant-based protein sources such as legumes, tofu, tempeh, and whole grains for optimal muscle development.

Can I eat Whole Roasted Squash Seeds if I have diabetes?

Yes, you can eat whole roasted squash seeds if you have diabetes. They are a good source of healthy fats, protein, and fiber, which can help stabilize blood sugar levels. However, it's important to consume them in moderation as they are calorie-dense. Be mindful of portion sizes and consider incorporating them into a balanced meal or snack to help manage blood sugar levels effectively.

Can I consume Whole Roasted Squash Seeds if I am on a Keto diet?

Yes, you can consume whole roasted squash seeds on a Keto diet as they are low in carbs and high in healthy fats and protein. They can be a good source of nutrients such as magnesium, zinc, and omega-3 fatty acids. Just be mindful of portion sizes as they are calorie-dense.

Can I eat Whole Roasted Squash Seeds if I am on a low fat diet?

Yes, you can eat whole roasted squash seeds on a low-fat diet. Squash seeds are a good source of plant-based protein, fiber, and essential nutrients such as magnesium and zinc. However, it's important to consume them in moderation as they do contain some fat. Stick to recommended portion sizes to ensure you are not consuming too much fat while still benefiting from the nutritional value of the seeds.

What is the environmental impact of producing Whole Roasted Squash Seeds?

Producing Whole Roasted Squash Seeds has a relatively low environmental impact compared to animal products. Squash seeds require less water, land, and resources to grow compared to animal agriculture. Additionally, they are a sustainable plant-based protein source that can help reduce greenhouse gas emissions and deforestation associated with animal farming.




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