Edit Foodlist
Save

Recipe Nutrition Calculator

Total Nutrients in All Selected Foods

Save
Done
×
Roasted Squash And Pumpkin Seeds (Salted)
×
No portion size set.
Divide recipe into portions.

163 calories

Per Serving
Where do the calories come from?
19% from Protein (8.5g)
71% from Fat (14g)
10% from Carbs (4.2g)
Quick Stats
  • Calories 163 8% DV
  • Protein 8.5g 17% DV
  • Fat 14g 18% DV
  • Carbs 4.2g 1% DV
  • Fiber 1.8g 7% DV
  • Sugar 0.4g 1% DV
  • Sodium 73mg 3% DV
  • Calcium 15mg 1% DV
Nutrition Facts
Serving Size
Whole Recipe (28g)
Calories163
% Daily Value *
Total Fat 13.9g18%
Saturated Fat 2.4g12%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 72.7mg3%
Total Carbohydrate 4.2g1%
Dietary Fiber 1.8g7%
Total Sugars 0.4g1%
Includes 0g Added Sugars0%
Protein 8.5g17%
Vitamin C 0.5mg1%
Vitamin D 0μg0%
Iron 2.3mg13%
Calcium 14.8mg1%
Potassium 223.8mg5%
Phosphorus 333.4mg27%
*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 is set to equal 0. Totals may be higher than shown.
What is this food made of?
2%Water
51%Fat
15%Carbs
31%Protein
Macronutrients
Macronutrients %DV
~ = missing data
Weight28g
Calories 163 8%
Fat 13.9g 18%
Protein 8.5g 17%
Carbohydrate 4.2g 1%
Sugars 0.4g 1%
Fiber 1.8g 7%
Cholesterol 0mg 0%
Saturated Fats 2.4g 12%
Net-Carbs 2.3g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight28g
Calcium 14.8mg 1%
Iron, Fe 2.3mg 13%
Potassium, K 223.8mg 5%
Magnesium 156.2mg 37%
Phosphorus, P 333.4mg 27%
Sodium 72.7mg 3%
Zinc, Zn 2.2mg 20%
Copper, Cu 0.4mg 40%
Manganese 1.3mg 55%
Selenium, Se 2.7μg 5%
Fluoride, F 0μg 0%
Molybdenum 0μg
Iodine, I 0μg
Chlorine 0mg
Chromium 0μg
Vitamins
Vitamins %DV
~ = missing data
Weight28g
Vitamin A, RAE 0μg 0%
Vitamin C 0.5mg 1%
Thiamin (B1) 0mg 2%
Riboflavin (B2) 0mg 3%
Niacin (B3) 1.3mg 8%
Vitamin B5 (PA) 0.2mg 3%
Vitamin B6 0mg 2%
Biotin 0μg
Folate (B9) 16.2μg 4%
Folic acid 0μg 0%
Food Folate 16.2μg 4%
Folate DFE 16.2μg 4%
Choline 17.9mg 3%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 1.4μg 0%
Carotene, alpha 0.3μg 0%
Cryptoxanthin, beta 0μg 0%
Vitamin A, IU 2.3IU 0%
Lycopene 0μg
Lut + Zeaxanthin 8.5μg
Vitamin E 0.2mg 1%
Vitamin D 0μg 0%
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin D (IU) 0IU 0%
Vitamin K 1.3μg 1%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight28g
Water 0.6g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 7.47
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight28g
Soluble Fiber 0g
Insoluble Fiber 0g
Added Sugar 0g 0%
Sucrose 0.3g
Glucose (Dextrose) 0g
Fructose 0g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.2g
Carbohydrate, other 0g
Total sugar alcohols 0g
Fats
Fats %AI
~ = missing data
Weight28g
Monounsaturated Fats 4468mg
Polyunsaturated Fats 5639mg
Omega 3s 32mg 2%
Omega 6s 5570mg 33%
Omega 3 to Omega 6 Ratio 0.01
Omega 6 to Omega 3 Ratio 176.68
18:3 n-3 c,c,c (ALA) 32mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats 7mg
Stigmasterol 0mg
Campesterol 0.852mg
Beta-sitosterol 3.7mg
Phytosterols 0mg
4:0 0mg
6:0 2mg
8:0 1mg
10:0 1mg
12:0 2mg
13:0 0mg
14:0 16mg
15:0 2mg
16:0 1474mg
17:0 11mg
18:0 827mg
20:0 61mg
22:0 17mg
24:0 12mg
14:1 0mg
15:1 0mg
16:1 undifferentiated 12mg
16:1 c 12mg
17:1 0mg
18:1 undifferentiated 4438mg
18:1 c 4434mg
18:1-11 t (18:1t n-7) 0mg
20:1 15mg
22:1 undifferentiated 0mg
22:1 c 0mg
24:1 c 3mg
18:2 undiff 5564mg
18:2 n-6 c,c 5555mg
18:2 CLAs 1mg
18:2 i 0mg
18:3 undiff 32mg
18:3 n-6 c,c,c 0mg
18:3i 0mg
18:4 0mg
20:2 n-6 c,c 3mg
20:3 undifferentiated 0mg
20:3 n-3 0mg
20:3 n-6 0mg
20:4 undifferentiated 35mg
20:4 n-6 0mg
21:5 0mg
22:4 1mg
Trans-Monoenoic Fats 5mg
16:1 t 0mg
18:1 t 4mg
22:1 t 0mg
18:2 t not further defined 7mg
18:2 t,t 0mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight28g
Betaine 0mg
Tryptophan 162mg 58%
Threonine 280mg 27%
Isoleucine 359mg 26%
Leucine 678mg 25%
Lysine 346mg 16%
Methionine 169mg 23%
Cystine 93mg 32%
Phenylalanine 486mg 56%
Tyrosine 306mg 35%
Valine 443mg 24%
Arginine 1501mg
Histidine 219mg 31%
Alanine 416mg
Aspartic acid 830mg
Glutamic acid 1735mg
Glycine 517mg
Proline 369mg
Serine 469mg
Hydroxyproline 0mg
feedback