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Roasted Squash and Pumpkin Seeds (Unsalted)
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Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)

(Seeds, pumpkin and squash seed kernels, roasted, without salt)

Total Calories: 574


Calorie Breakdown

This pie chart shows you which macronutrient (fat, protein, or carbs) contributes to the calorie count. So a food that shows protein at 60% means that protein accounts for 60% of the calories in the food.

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Macronutrients by %DV

These are the total macronutrients by the percent daily value. There is no daily value for sugar, so in this case 25 grams of sugar = a full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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Bar length represents the %DV.
  • Calories 29% DV
  • Fat 76% DV
  • Saturated Fats 43% DV
  • Cholesterol 0% DV
  • Carbohydrates 5% DV
  • Fiber 26% DV
  • Sugar 1.3g
  • Protein 60% DV

Common Minerals by %DV

These are the total minerals by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Calcium 5% DV
  • Iron 45% DV
  • Potassium 23% DV
  • Sodium 1% DV
  • Magnesium 138% DV
  • Zinc 51% DV

Common Vitamins by %DV

These are the total vitamins by the percent daily value. 100%+ DV = full bar. The %DV is the percent daily value you should aim to eat each day. See more about daily values.

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  • Vitamin A 0% DV
  • Vitamin B12 0% DV
  • Vitamin C 3% DV
  • Vitamin D 0% DV
  • Vitamin E 3% DV
  • Vitamin K 6% DV
Nutrient%DV
Calories57429%
Fat49.1g76%
Protein29.8g60%
Carbohydrate14.7g5%
Sugars1.3g~%
Fiber6.5g26%
Cholesterol0mg0%
Saturated Fats8.5g43%
Calcium, Ca52mg5%
Iron, Fe8.1mg45%
Potassium, K788mg23%
Magnesium, Mg550mg138%
Vitamin A, IU8IU0%
Vitamin C1.8mg3%
Vitamin B-120μg0%

Macronutrients%DV
Calories574 calories29%
Fat49.1g76%
Protein29.8g60%
Carbohydrate14.7g5%
Sugars1.3g~%
Fiber6.5g26%
Cholesterol0mg0%
Saturated Fats8.5g43%
Net Carbs8.2g~%
Trans Fatty Acids0g~%

Minerals%DV
Calcium, Ca52mg5%
Iron, Fe8.1mg45%
Potassium, K788mg23%
Magnesium, Mg550mg138%
Phosphorus, P1174mg117%
Sodium, Na18mg1%
Zinc, Zn7.6mg51%
Copper, Cu1.3mg65%
Manganese, Mn4.5mg225%
Selenium, Se9.4μg13%
Fluoride, F0μg~%

Vitamins%DV
Vitamin A, IU8IU0%
Vitamin C1.8mg3%
Vitamin B-120μg0%
Thiamin (B1)0.1mg7%
Riboflavin (B2)0.2mg12%
Niacin (B3)4.4mg22%
Pantothenic acid (B5)0.6mg~%
Vitamin B-60.1mg5%
Folate (B9)57μg14%
Folic acid0μg~%
Food Folate57μg~%
Folate DFE57μg~%
Choline63mg11%
Vitamin A, RAE0μg~%
Retinol0μg~%
Carotene, beta5μg~%
Carotene, alpha1μg~%
Cryptoxanthin, beta0μg~%
Lycopene0μg~%
Lutein + Zeaxanthin30μg~%
Vitamin E (alpha-tocopherol)0.6mg3%
Vitamin D0IU0%
Vitamin D2 (ergocalciferol)0μg~%
Vitamin D3 (cholecalciferol)0μg~%
Vitamin K (phylloquinone)4.5μg6%
Vitamin K1 Dihydrophylloquinone0μg~%
Menaquinone-40μg~%

Other
Water2g~%
Ash4g~%
Alcohol0g~%
Caffeine0mg~%
Theobromine0mg~%

Carbohydrates
Sucrose1.1g~%
Glucose (Dextrose)0.1g~%
Fructose0.1g~%
Lactose0g~%
Maltose0g~%
Galactose0g~%
Starch0.7g~%

Fats%AI
Omega 3 Fatty Acids111mg7%
Omega 6 Fatty Acids19581mg~%
Omega 3 to Omega 6 Ratio0.01~%
Omega 6 to Omega 3 Ratio176.41~%
4:00g~%
6:00.007g~%
8:00.002g~%
10:00.002g~%
12:00.006g~%
13:00g~%
14:00.058g~%
15:00.008g~%
16:05.191g~%
17:00.038g~%
18:02.913g~%
20:00.216g~%
22:00.06g~%
24:00.043g~%
Fatty acids, total monounsaturated15.734g~%
14:10g~%
15:10g~%
16:1 undifferentiated0.044g~%
16:1 c0.044g~%
16:1 t0g~%
17:10g~%
18:1 undifferentiated15.626g~%
18:1 c15.611g~%
18:1 t0.015g~%
18:1-11 t (18:1t n-7)0g~%
20:10.053g~%
22:1 undifferentiated0.001g~%
22:1 c0g~%
22:1 t0g~%
24:1 c0.01g~%
Fatty acids, total polyunsaturated19.856g~%
18:2 undifferentiated19.59g~%
18:2 n-6 c,c19.559g~%
18:2 CLAs0.005g~%
18:2 t,t0g~%
18:2 i0g~%
18:2 t not further defined0.026g~%
18:3 undifferentiated0.111g~%
18:3 n-3 c,c,c (ALA)0.111g~%
18:3 n-6 c,c,c0g~%
18:3i0g~%
18:40g~%
20:2 n-6 c,c0.012g~%
20:3 undifferentiated0g~%
20:3 n-30g~%
20:3 n-60g~%
20:4 undifferentiated0.123g~%
20:4 n-60g~%
20:5 n-3 (EPA)0g~%
21:50g~%
22:40.005g~%
22:5 n-3 (DPA)0g~%
22:6 n-3 (DHA)0g~%
Fatty acids, total trans-monoenoic0.016g~%
Fatty acids, total trans-polyenoic0.026g~%
Phytosterols0mg~%
Stigmasterol0mg~%
Campesterol3mg~%
Beta-sitosterol13mg~%

Amino Acids%RDI
Betaine2mg~%
Tryptophan569mg203%
Threonine985mg94%
Isoleucine1265mg90%
Leucine2388mg87%
Lysine1220mg58%
Methionine595mg82%
Cystine327mg114%
Phenylalanine1711mg196%
Tyrosine1079mg123%
Valine1559mg86%
Arginine5284mg~%
Histidine770mg110%
Alanine1466mg~%
Aspartic acid2922mg~%
Glutamic acid6108mg~%
Glycine1819mg~%
Proline1299mg~%
Serine1652mg~%
Hydroxyproline0mg~%