Add Food
#1: Roasted Squash And Pumpkin Seeds (With Shells)
x
#2: Roasted Squash And Pumpkin Seeds (With Shells)
x
#3: Roasted Squash And Pumpkin Seeds (With Shells)
x
Add to My Meal Plan -->

Nutrition Facts Comparison Tool

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)

Calorie Comparison


2000 calories = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)22% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)14% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)6% DV

Fat Comparison


65g = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)30% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)19% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)8% DV

Carbohydrate Comparison


300g = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)11% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)5% DV

Protein Comparison


50g = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)37% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)24% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)11% DV

Cholesterol Comparison


300mg = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)0% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)0% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)74% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)47% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)21% DV

Sugar Comparison


50g = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)~% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)~% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)~% DV

Iron Comparison


18mg = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)12% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)5% DV

Calcium Comparison


1300mg = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)4% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)3% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)1% DV

Potassium Comparison


4700mg = Full Bar
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)20% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 cup (x1)13% DV
  • Roasted Squash And Pumpkin Seeds (With Shells)1 oz (85 seeds) (x1)6% DV
Macronutrients
Food ##1#2#3
Weight (g)1006428
Calories
(%DV)
446
(22%)
285
(14%)
127
(6%)
Fat (g)
(%DV)
19.4
(30%)
12.4
(19%)
5.5
(8%)
Protein (g)
(%DV)
18.6
(37%)
11.9
(24%)
5.3
(11%)
Carbohydrates (g)
(%DV)
53.8
(18%)
34.4
(11%)
15.3
(5%)
Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
18.4
(74%)
11.8
(47%)
5.2
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.7
(18%)
2.3
(12%)
1
(5%)
Net Carbs (g)35.422.610
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)1006428
Calcium (mg)
(%DV)
55
(4%)
35.2
(3%)
15.6
(1%)
Iron (mg)
(%DV)
3.3
(18%)
2.1
(12%)
0.9
(5%)
Potassium (mg)
(%DV)
919
(20%)
588.2
(13%)
261
(6%)
Magnesium (mg)
(%DV)
262
(62%)
167.7
(40%)
74.4
(18%)
Phosphorus (mg)
(%DV)
92
(7%)
58.9
(5%)
26.1
(2%)
Sodium (mg)
(%DV)
18
(1%)
11.5
(0%)
5.1
(0%)
Zinc (mg)
(%DV)
10.3
(94%)
6.6
(60%)
2.9
(27%)
Copper (mg)
(%DV)
0.7
(77%)
0.4
(49%)
0.2
(22%)
Manganese (mg)
(%DV)
0.5
(22%)
0.3
(14%)
0.1
(6%)
Selenium (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)1006428
Vitamin A, RAE (μg)
(%DV)
3
(0%)
1.9
(0%)
0.9
(0%)
Vitamin C (mg)
(%DV)
0.3
(0%)
0.2
(0%)
0.1
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(2%)
0
(1%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0
(3%)
0
(1%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.2
(1%)
0.1
(1%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(1%)
0
(1%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0
(1%)
0
(1%)
Folate (B9) (μg)
(%DV)
9
(2%)
5.8
(1%)
2.6
(1%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
5.8
(1%)
2.6
(1%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
9
(2%)
5.8
(1%)
2.6
(1%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
62
(2%)
39.7
(1%)
17.6
(1%)
Beta Carotene (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Alpha Carotene (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Beta Cryptoxanthin (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)~~~
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (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)1006428
Water (g)4.52.91.3
Ash (g)421
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)1006428
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)1006428
Omega 3s (mg)
(%DV)
77
(5%)
49
(3%)
22
(1%)
Omega 6s (mg)875956062488
Omega 3 to Omega 6 Ratio0.010.010.01
Omega 6 to Omega 3 Ratio113.75113.75113.75
4:0 (mg)~~~
6:0 (mg)~~~
8:0 (mg)~~~
10:0 (mg)~~~
12:0 (mg)19125
13:0 (mg)~~~
14:0 (mg)22146
15:0 (mg)~~~
16:0 (mg)23741519674
17:0 (mg)~~~
18:0 (mg)1189761338
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)603238601713
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)422712
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)598538301700
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)884456602512
18:2 undifferentiated (mg)875956062488
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)774922
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)1006428
Betaine (mg)~~~
Tryptophan (mg)
(%DV)
326
(116%)
209
(75%)
93
(33%)
Threonine (mg)
(%DV)
683
(65%)
437
(42%)
194
(18%)
Isoleucine (mg)
(%DV)
956
(68%)
612
(44%)
272
(19%)
Leucine (mg)
(%DV)
1572
(58%)
1006
(37%)
446
(16%)
Lysine (mg)
(%DV)
1386
(66%)
887
(42%)
394
(19%)
Methionine (mg)
(%DV)
417
(57%)
267
(37%)
118
(16%)
Cystine (mg)
(%DV)
228
(79%)
146
(51%)
65
(23%)
Phenylalanine (mg)
(%DV)
924
(106%)
591
(68%)
262
(30%)
Tyrosine (mg)
(%DV)
770
(88%)
493
(56%)
219
(25%)
Valine (mg)
(%DV)
1491
(82%)
954
(52%)
423
(23%)
Arginine (mg)30491951866
Histidine (mg)
(%DV)
515
(74%)
330
(47%)
146
(21%)
Alanine (mg)875560249
Aspartic acid (mg)18731199532
Glutamic acid (mg)32622088926
Glycine (mg)1358869386
Proline (mg)756484215
Serine (mg)868556247
Hydroxyproline (mg)~~~

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