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Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
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Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)

Seeds Pumpkin And Squash Seed Kernels Roasted Without Salt
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Nutrition Facts
Serving Size
100 grams (100g)
% Daily Value *
Total Fat 49.1g63%
Saturated Fat 8.5g43%
Trans Fat 0.04g
Cholesterol 0mg0%
Sodium 18mg1%
Total Carbohydrate 14.7g5%
Dietary Fiber 6.5g23%
Total Sugars 1.3g3%
Includes --g Added Sugars--%
Protein 29.8g60%
Vitamin C 1.8mg2%
Vitamin D 0mcg0%
Iron 8.1mg45%
Calcium 52mg4%
Potassium 788mg17%
Phosphorus 1174mg94%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
-- = missing data
Quick Stats
  • Calories 574 29% DV
  • Protein 30g 60% DV
  • Carbs 15g 5% DV
  • Fat 49g 63% DV
  • Fiber 6.5g 23% DV
  • Sugar 1.3g 3% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 574 calories in Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) coming from 19% protein, 10% carbs, 71% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). This food consists of 2.12% water, 31.2% protein, 15.38% carbs, 51.29% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
-- = missing data %DV
Calories 574 29%
Fat 49.1g 63%
Protein 29.8g 60%
Carbohydrate 14.7g 5%
Sugars 1.3g 3%
Fiber 6.5g 23%
Cholesterol 0mg 0%
Saturated Fats 8.5g 43%
Net-Carbs 8.2g
Trans Fatty Acids 0.04g
-- = missing data %DV
Calcium 52mg 4%
Iron, Fe 8.1mg 45%
Potassium, K 788mg 17%
Magnesium 550mg 131%
Phosphorus, P 1174mg 94%
Sodium 18mg 1%
Zinc, Zn 7.6mg 69%
Copper, Cu 1.3mg 142%
Manganese 4.5mg 195%
Selenium, Se 9.4mcg 17%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
-- = missing data %DV
Vitamin A, RAE 0mcg 0%
Vitamin C 1.8mg 2%
Thiamin (B1) 0.07mg 6%
Riboflavin (B2) 0.15mg 12%
Niacin (B3) 4.4mg 28%
Vitamin B5 (PA) 0.57mg 11%
Vitamin B6 0.1mg 6%
Biotin --mcg
Folate (B9) 57mcg 14%
Folic acid 0mcg 0%
Food Folate 57mcg 14%
Folate DFE 57mcg 14%
Choline 63mg 11%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 5mcg 0%
Carotene, alpha 1mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 8IU
Lycopene 0mcg
Lut + Zeaxanthin 30mcg
Vitamin E 0.56mg 4%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 4.5mcg 4%
Vitamin K1 0mcg
Menaquinone-4 (K2) 0mcg
-- = missing data
Water 2g
Ash 4g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 26.29
Carbs & Sugars
-- = missing data %DV
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 1.1g
Glucose (Dextrose) 0.07g
Fructose 0.07g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.74g
Carbohydrate, other --g
Total sugar alcohols --g
-- = missing data %AI
Total Monounsaturated 15.734g
Total Polyunsaturated 19.856g
Omega 3s 0.111g 7%
Omega 6s 19.571g 115%
Omega 3 to Omega 6 Ratio 0.01
Omega 6 to Omega 3 Ratio 176.32
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.111g 7%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) 0g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 19.559g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0.012g
Dihomo-gamma-linolenic acid (DGLA) 0g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0.007g
Caprylic Acid (8:0) 0.002g
Capric Acid (10:0) 0.002g
Lauric Acid (12:0) 0.006g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.058g
Pentadecanoic Acid (15:0) 0.008g
Palmitic Acid (16:0) 5.191g
Margaric Acid (17:0) 0.038g
Stearic Acid (18:0) 2.913g
Arachidic Acid (20:0) 0.216g
Behenic Acid (22:0) 0.06g
Lignoceric Acid (24:0) 0.043g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.044g
cis-Palmitoleic Acid (16:1 cis) 0.044g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 15.626g
cis-Oleic Acid (18:1 cis) 15.611g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.053g
Docosenoic Acid (22:1) 0.001g
cis-Docosenoic Acid (22:1 cis) 0g
cis-Tetracosenoic Acid (24:1 cis) 0.01g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 19.59g
Conjugated Linoleic Acid (CLAs) 0.005g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.111g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0.123g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.005g
Trans Fats
Trans-Polyenoic Fats 0.026g
Trans-Monoenoic Fats 0.016g
trans-Palmitoleic Acid (16:1 trans) 0g
trans-Oleic Acid (18:1 trans) 0.015g
trans-Docosenoic Acid (22:1 trans) 0.001g
trans-Octadecadienoic Acid (18:2 trans) 0.026g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol 0g
Campesterol 0.003g
Beta-sitosterol 0.013g
Amino Acids
-- = missing data %RDI
Essential Amino Acids
Histidine 770mg 110%
Isoleucine 1265mg 90%
Leucine 2388mg 87%
Lysine 1220mg 58%
Methionine 595mg 82%
Phenylalanine 1711mg 196%
Threonine 985mg 94%
Tryptophan 569mg 203%
Valine 1559mg 86%
Conditionally Essential Amino Acids
Arginine 5284mg
Cystine 327mg 114%
Glycine 1819mg
Proline 1299mg
Tyrosine 1079mg 123%
Non-Essential Amino Acids
Alanine 1466mg
Aspartic acid 2922mg
Betaine 2mg
Glutamic acid 6108mg
Hydroxyproline --mg
Serine 1652mg
Data Source
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
USDA Food Data Central Standard Release (Common)