#1: Roasted Squash and Pumpkin Seeds (With Shells)×
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#2: Roasted Squash and Pumpkin Seeds (With Shells)×
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#3: Roasted Squash and Pumpkin Seeds (With Shells)×
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Nutrition Comparison of Roasted Squash and Pumpkin Seeds (With Shells), Roasted Squash and Pumpkin Seeds (With Shells), and Roasted Squash and Pumpkin Seeds (With Shells)

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)22% DV446 calories
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)14% DV285 calories
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)22% DV446 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)30% DV19.4g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)19% DV12.4g
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)30% DV19.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)18% DV53.8g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)11% DV34.4g
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)18% DV53.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)37% DV18.6g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)24% DV11.9g
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)37% DV18.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)0% DV0mg
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)0% DV0mg
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)74% DV18.4g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)47% DV11.8g
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)74% DV18.4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)~% DV~g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)~% DV~g
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)~% DV~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)18% DV3.3mg
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)12% DV2.1mg
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)18% DV3.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)4% DV55mg
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)3% DV35.2mg
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)4% DV55mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)20% DV919mg
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup (x1)13% DV588.2mg
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams (x1)20% DV919mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)10064100
Calories
(%DV)
446
(22%)
285
(14%)
446
(22%)
Fat (g)
(%DV)
19.4
(30%)
12.4
(19%)
19.4
(30%)
Protein (g)
(%DV)
18.6
(37%)
11.9
(24%)
18.6
(37%)
Carbohydrates (g)
(%DV)
53.8
(18%)
34.4
(11%)
53.8
(18%)
Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
18.4
(74%)
11.8
(47%)
18.4
(74%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.7
(18%)
2.3
(12%)
3.7
(18%)
Net Carbs (g)35.422.635.4
Trans Fats (g)~~~
 Minerals
Food ##1#2#3
Weight (g)10064100
Calcium (mg)
(%DV)
55
(4%)
35.2
(3%)
55
(4%)
Iron (mg)
(%DV)
3.3
(18%)
2.1
(12%)
3.3
(18%)
Potassium (mg)
(%DV)
919
(20%)
588.2
(13%)
919
(20%)
Magnesium (mg)
(%DV)
262
(62%)
167.7
(40%)
262
(62%)
Phosphorus (mg)
(%DV)
92
(7%)
58.9
(5%)
92
(7%)
Sodium (mg)
(%DV)
18
(1%)
11.5
(0%)
18
(1%)
Zinc (mg)
(%DV)
10.3
(94%)
6.6
(60%)
10.3
(94%)
Copper (mg)
(%DV)
0.7
(77%)
0.4
(49%)
0.7
(77%)
Manganese (mg)
(%DV)
0.5
(22%)
0.3
(14%)
0.5
(22%)
Selenium (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)10064100
Vitamin A, RAE (μg)
(%DV)
3
(0%)
1.9
(0%)
3
(0%)
Vitamin C (mg)
(%DV)
0.3
(0%)
0.2
(0%)
0.3
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(2%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0
(3%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.2
(1%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0
(1%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0
(1%)
0
(2%)
Folate (B9) (μg)
(%DV)
9
(2%)
5.8
(1%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
5.8
(1%)
9
(2%)
Folate (DFE) (μg)
(%DV)
9
(2%)
5.8
(1%)
9
(2%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
62
(2%)
39.7
(1%)
62
(2%)
Beta Carotene (μg)
(%RDA)
~
(~%)
~
(~%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
~
(~%)
~
(~%)
~
(~%)
Beta Crypt (μg)
(%RDA)
~
(~%)
~
(~%)
~
(~%)
Lycopene (μg)~~~
Lut + Zeaxan (μg)~~~
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)10064100
Water (g)4.52.94.5
Ash (g)424
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
 Carbohydrates
Food ##1#2#3
Weight (g)10064100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)10064100
Omega 3s (mg)
(%AI)
77
(5%)
49
(3%)
77
(5%)
Omega 6s (mg)
(%AI)
8759
(52%)
5606
(33%)
8759
(52%)
Omega 3 to Omega 6 Ratio0.01
 
0.01
 
0.01
 
Omega 6 to Omega 3 Ratio113.75
 
113.75
 
113.75
 
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)191219
13:0 (mg)~~~
14:0 (mg)221422
15:0 (mg)~~~
16:0 (mg)237415192374
17:0 (mg)~~~
18:0 (mg)11897611189
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)6032
 
3860
 
6032
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)422742
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)598538305985
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)~~~
22:1 undifferentiated (mg)~
 
~
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)8844
 
5660
 
8844
 
18:2 undifferentiated (mg)875956068759
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)774977
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~~
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)~
 
~
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~
 
~
 
~
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~~
Docosahexaenoic Acid (DHA) (mg)~
 
~
 
~
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)10064100
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
326
(116%)
209
(75%)
326
(116%)
Threonine (mg)
(%RDI)
683
(65%)
437
(42%)
683
(65%)
Isoleucine (mg)
(%RDI)
956
(68%)
612
(44%)
956
(68%)
Leucine (mg)
(%RDI)
1572
(58%)
1006
(37%)
1572
(58%)
Lysine (mg)
(%RDI)
1386
(66%)
887
(42%)
1386
(66%)
Methionine (mg)
(%RDI)
417
(57%)
267
(37%)
417
(57%)
Cystine (mg)
(%RDI)
228
(79%)
146
(51%)
228
(79%)
Phenylalanine (mg)
(%RDI)
924
(106%)
591
(68%)
924
(106%)
Tyrosine (mg)
(%RDI)
770
(88%)
493
(56%)
770
(88%)
Valine (mg)
(%RDI)
1491
(82%)
954
(52%)
1491
(82%)
Arginine (mg)304919513049
Histidine (mg)
(%RDI)
515
(74%)
330
(47%)
515
(74%)
Alanine (mg)875560875
Aspartic acid (mg)187311991873
Glutamic acid (mg)326220883262
Glycine (mg)13588691358
Proline (mg)756484756
Serine (mg)868556868
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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