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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: 163


Calorie Breakdown
This bar 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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71% Fat
10% Carbs
18% Protein

  • 71% Fat
  • 10% Carbs
  • 18% Protein

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 8% DV
  • Fat 21% DV
  • Saturated Fats 12% DV
  • Cholesterol 0% DV
  • Carbohydrates 1% DV
  • Fiber 7% DV
  • Sugar 0.4g
  • Protein 17% 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 1% DV
  • Iron 13% DV
  • Potassium 5% DV
  • Sodium 0% DV
  • Magnesium 37% DV
  • Zinc 20% 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, RAE 0% DV
  • Vitamin B12 0% DV
  • Vitamin C 1% DV
  • Vitamin D 0% DV
  • Vitamin E 1% DV
  • Vitamin K 1% DV
Nutrient%DV
Calories1638%
Fat13.9g21%
Protein8.5g17%
Carbohydrate4.2g1%
Sugars0.4g1%
Fiber1.8g7%
Cholesterol0mg0%
Saturated Fats2.4g12%
Calcium, Ca14.8mg1%
Iron, Fe2.3mg13%
Potassium, K223.8mg5%
Magnesium, Mg156.2mg37%
Vitamin A, RAE0μg0%
Vitamin C0.5mg1%
Vitamin B-120μg0%

Macronutrients%DV
Calories163 calories8%
Fat13.9g21%
Protein8.5g17%
Carbohydrate4.2g1%
Sugars0.4g1%
Fiber1.8g7%
Cholesterol0mg0%
Saturated Fats2.4g12%
Net Carbs2.3g~%
Trans Fatty Acids0g~%

Minerals%DV
Calcium, Ca14.8mg1%
Iron, Fe2.3mg13%
Potassium, K223.8mg5%
Magnesium, Mg156.2mg37%
Phosphorus, P333.4mg27%
Sodium, Na5.1mg0%
Zinc, Zn2.2mg20%
Copper, Cu0.4mg44%
Manganese, Mn1.3mg57%
Selenium, Se2.7μg5%
Fluoride, F~μg~%

Vitamins%DV
Vitamin A, RAE0μg0%
Vitamin C0.5mg1%
Vitamin B-120μg0%
Thiamin (B1)0mg0%
Riboflavin (B2)0mg0%
Niacin (B3)1.3mg8%
Pantothenic acid (B5)0.2mg4%
Vitamin B-60mg0%
Folate (B9)16.2μg4%
Folic acid0μg0%
Food Folate16.2μg4%
Folate DFE16.2μg4%
Choline17.9mg3%
Vitamin A, IU2.3IU0%
Retinol0μg~%
Carotene, beta1.4μg0%
Carotene, alpha0.3μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg~%
Lutein + Zeaxanthin8.5μg~%
Vitamin E (alpha-tocopherol)0.2mg1%
Vitamin D0IU0%
Vitamin D2 (ergocalciferol)~μg~%
Vitamin D3 (cholecalciferol)~μg~%
Vitamin K (phylloquinone)1.3μg1%
Vitamin K1 Dihydrophylloquinone0μg~%
Menaquinone-40μg~%

Other
Water0.6g~%
Ash1g~%
Alcohol0g~%
Caffeine0mg~%
Theobromine0mg~%

Carbohydrates
Sucrose0.3g~%
Glucose (Dextrose)0g~%
Fructose0g~%
Lactose0g~%
Maltose0g~%
Galactose0g~%
Starch0.2g~%

Fats%AI
Omega 3 Fatty Acids32mg2%
Omega 6 Fatty Acids5561mg~%
Omega 3 to Omega 6 Ratio0.01~%
Omega 6 to Omega 3 Ratio176.41~%
4:00mg~%
6:02mg~%
8:01mg~%
10:01mg~%
12:02mg~%
13:0~mg~%
14:016mg~%
15:02mg~%
16:01474mg~%
17:011mg~%
18:0827mg~%
20:061mg~%
22:017mg~%
24:012mg~%
Fatty acids, total monounsaturated4468mg~%
14:10mg~%
15:10mg~%
16:1 undifferentiated12mg~%
16:1 c12mg~%
16:1 t0mg~%
17:10mg~%
18:1 undifferentiated4438mg~%
18:1 c4434mg~%
18:1 t4mg~%
18:1-11 t (18:1t n-7)~mg~%
20:115mg~%
22:1 undifferentiated0mg~%
22:1 c~mg~%
22:1 t~mg~%
24:1 c3mg~%
Fatty acids, total polyunsaturated5639mg~%
18:2 undifferentiated5564mg~%
18:2 n-6 c,c5555mg~%
18:2 CLAs1mg~%
18:2 t,t~mg~%
18:2 i~mg~%
18:2 t not further defined7mg~%
18:3 undifferentiated32mg~%
18:3 n-3 c,c,c (ALA)32mg~%
18:3 n-6 c,c,c0mg~%
18:3i~mg~%
18:40mg~%
20:2 n-6 c,c3mg~%
20:3 undifferentiated0mg~%
20:3 n-30mg~%
20:3 n-60mg~%
20:4 undifferentiated35mg~%
20:4 n-6~mg~%
20:5 n-3 (EPA)0mg~%
21:5~mg~%
22:41mg~%
22:5 n-3 (DPA)0mg~%
22:6 n-3 (DHA)0mg~%
Fatty acids, total trans-monoenoic5mg~%
Fatty acids, total trans-polyenoic7mg~%
Phytosterols~mg~%
Stigmasterol0mg~%
Campesterol0.852mg~%
Beta-sitosterol4mg~%

Amino Acids%RDI
Betaine0mg~%
Tryptophan162mg58%
Threonine280mg27%
Isoleucine359mg26%
Leucine678mg25%
Lysine346mg16%
Methionine169mg23%
Cystine93mg32%
Phenylalanine486mg56%
Tyrosine306mg35%
Valine443mg24%
Arginine1501mg~%
Histidine219mg31%
Alanine416mg~%
Aspartic acid830mg~%
Glutamic acid1735mg~%
Glycine517mg~%
Proline369mg~%
Serine469mg~%
Hydroxyproline~mg~%

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