#1: Roasted Squash and Pumpkin Seeds (Unsalted)
x

Nutrition Facts for Roasted Squash and Pumpkin Seeds (Unsalted)

(Seeds pumpkin and squash seed kernels roasted without salt)

Search for Another Food

Serving Size:
x

Total Calories: 574


Calorie Breakdown
71% Fat
10% Carbs
19% Protein

  • 71% Fat
  • 10% Carbs
  • 19% Protein

Macronutrients by %DV


Bar length represents the %DV.
  • Calories29% DV
  • Fat75% DV
  • Saturated Fats43% DV
  • Cholesterol0% DV
  • Carbohydrates5% DV
  • Fiber26% DV
  • Sugar3% DV
  • Protein60% DV

Common Minerals by %DV


Bar length represents the %DV.
  • Calcium4% DV
  • Iron45% DV
  • Potassium17% DV
  • Sodium1% DV
  • Magnesium131% DV
  • Zinc69% DV

Common Vitamins by %DV


Bar length represents the %DV.
  • Vitamin A, RAE0% DV
  • Vitamin B120% DV
  • Vitamin C2% DV
  • Vitamin D0% DV
  • Vitamin E4% DV
  • Vitamin K4% DV
Nutrient%DV
Weight100g
Calories57429%
Fat49.1g75%
Protein29.8g60%
Carbohydrate14.7g5%
Sugars1.3g3%
Fiber6.5g26%
Cholesterol0mg0%
Saturated Fats8.5g43%
Calcium, Ca52mg4%
Iron, Fe8.1mg45%
Potassium, K788mg17%
Magnesium, Mg550mg131%
Vitamin A, RAE0μg0%
Vitamin C1.8mg2%
Vitamin B-120μg0%
Macronutrients
Macronutrients%DV
Weight100g
Calories57429%
Fat49.1g75%
Protein29.8g60%
Carbohydrate14.7g5%
Sugars1.3g3%
Fiber6.5g26%
Cholesterol0mg0%
Saturated Fats8.5g43%
Net Carbs8.2g
Trans Fatty Acids0g
Minerals
Minerals%DV
Weight100g
Calcium, Ca52mg4%
Iron, Fe8.1mg45%
Potassium, K788mg17%
Magnesium, Mg550mg131%
Phosphorus, P1174mg94%
Sodium, Na18mg1%
Zinc, Zn7.6mg69%
Copper, Cu1.3mg142%
Manganese, Mn4.5mg195%
Selenium, Se9.4μg17%
Fluoride, F~μg
Vitamins
Vitamins%DV
Weight100g
Vitamin A, RAE0μg0%
Vitamin C1.8mg2%
Vitamin B-120μg0%
Thiamin (B1)0.1mg6%
Riboflavin (B2)0.2mg12%
Niacin (B3)4.4mg28%
Pantothenic acid (B5)0.6mg11%
Vitamin B-60.1mg6%
Folate (B9)57μg14%
Folic acid0μg0%
Food Folate57μg14%
Folate DFE57μg14%
Choline63mg11%
Retinol0μg
Vitamin A, IU8IU0%
Carotene, beta5μg0%
Carotene, alpha1μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg
Lutein + Zeaxanthin30μg
Vitamin E (alpha-tocopherol)0.6mg4%
Vitamin D0μg0%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)4.5μg4%
Vitamin K1 Dihydrophylloquinone0μg
Menaquinone-40μg
Other
Other
Weight100g
Water2g
Ash4g
Alcohol0g
Caffeine0mg
Theobromine0mg
Carbohydrates
Carbohydrates
Weight100g
Sucrose1.1g
Glucose (Dextrose)0.1g
Fructose0.1g
Lactose0g
Maltose0g
Galactose0g
Starch0.7g
Fats
Fats%AI
Weight100g
Omega 3 Fatty Acids111mg7%
Omega 6 Fatty Acids19581mg
Omega 3 to Omega 6 Ratio0.01
Omega 6 to Omega 3 Ratio176.41
4:00mg
6:07mg
8:02mg
10:02mg
12:06mg
13:0~mg
14:058mg
15:08mg
16:05191mg
17:038mg
18:02913mg
20:0216mg
22:060mg
24:043mg
Fatty acids, total monounsaturated15734mg
14:10mg
15:10mg
16:1 undifferentiated44mg
16:1 c44mg
16:1 t0mg
17:10mg
18:1 undifferentiated15626mg
18:1 c15611mg
18:1 t15mg
18:1-11 t (18:1t n-7)~mg
20:153mg
22:1 undifferentiated1mg
22:1 c~mg
22:1 t~mg
24:1 c10mg
Fatty acids, total polyunsaturated19856mg
18:2 undifferentiated19590mg
18:2 n-6 c,c19559mg
18:2 CLAs5mg
18:2 t,t~mg
18:2 i~mg
18:2 t not further defined26mg
18:3 undifferentiated111mg
18:3 n-3 c,c,c (ALA)111mg
18:3 n-6 c,c,c0mg
18:3i~mg
18:40mg
20:2 n-6 c,c12mg
20:3 undifferentiated0mg
20:3 n-30mg
20:3 n-60mg
20:4 undifferentiated123mg
20:4 n-6~mg
20:5 n-3 (EPA)0mg
21:5~mg
22:45mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Fatty acids, total trans-monoenoic16mg
Fatty acids, total trans-polyenoic26mg
Phytosterols~mg
Stigmasterol0mg
Campesterol3mg
Beta-sitosterol13mg
Amino Acids
Amino Acids%RDI
Weight100g
Betaine2mg
Tryptophan569mg203%
Threonine985mg94%
Isoleucine1265mg90%
Leucine2388mg87%
Lysine1220mg58%
Methionine595mg82%
Cystine327mg114%
Phenylalanine1711mg196%
Tyrosine1079mg123%
Valine1559mg86%
Arginine5284mg
Histidine770mg110%
Alanine1466mg
Aspartic acid2922mg
Glutamic acid6108mg
Glycine1819mg
Proline1299mg
Serine1652mg
Hydroxyproline~mg

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