| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (85g) | |||
| Calories | 489 | ||
| % Daily Value * | |||
| Total Fat 41.8g | 54% | ||
| Saturated Fat 7.3g | 36% | ||
| Trans Fat 0.04g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 15.3mg | 1% | ||
| Total Carbohydrate 12.5g | 5% | ||
| Dietary Fiber 5.5g | 20% | ||
| Total Sugars 1.1g | 2% | ||
| Includes --g Added Sugars | --% | ||
| Protein 25.4g | 51% | ||
| Vitamin C 1.5mg | 2% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 6.9mg | 38% | ||
| Calcium 44.3mg | 3% | ||
| Potassium 671.4mg | 14% | ||
| Phosphorus 1000.2mg | 80% | ||
| *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. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 489 calories in Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) coming from 19% protein, 9% carbs, 72% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). This food consists of 2.09% water, 31.2% protein, 15.36% carbs, 51.35% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 85g | |
| Calories | 489 | 24% |
| Fat | 41.8g | 54% |
| Protein | 25.4g | 51% |
| Carbohydrate | 12.5g | 5% |
| Sugars | 1.1g | 2% |
| Fiber | 5.5g | 20% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 7.3g | 36% |
| Net-Carbs | 7g | |
| Trans Fatty Acids | 0.04g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 85g | |
| Calcium | 44.3mg | 3% |
| Iron, Fe | 6.9mg | 38% |
| Potassium, K | 671.4mg | 14% |
| Magnesium | 468.6mg | 112% |
| Phosphorus, P | 1000.2mg | 80% |
| Sodium | 15.3mg | 1% |
| Zinc, Zn | 6.5mg | 59% |
| Copper, Cu | 1.1mg | 121% |
| Manganese | 3.8mg | 166% |
| Selenium, Se | 8mcg | 15% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 85g | |
| Vitamin A, RAE | 0mcg | 0% |
| Vitamin C | 1.5mg | 2% |
| Thiamin (B1) | 0.06mg | 5% |
| Riboflavin (B2) | 0.13mg | 10% |
| Niacin (B3) | 3.8mg | 24% |
| Vitamin B5 (PA) | 0.49mg | 10% |
| Vitamin B6 | 0.09mg | 5% |
| Biotin | --mcg | |
| Folate (B9) | 48.6mcg | 12% |
| Folic acid | 0mcg | 0% |
| Food Folate | 48.6mcg | 12% |
| Folate DFE | 48.6mcg | 12% |
| Choline | 53.7mg | 10% |
| Vitamin B12 | 0mcg | 0% |
| Retinol | 0mcg | |
| Carotene, beta | 4.3mcg | 0% |
| Carotene, alpha | 0.85mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 6.8IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 25.6mcg | |
| Vitamin E | 0.48mg | 3% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | --mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 3.8mcg | 3% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 0mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 85g | |
| Water | 1.7g | |
| Ash | 4g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 22.4 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 85g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0.97g | |
| Glucose (Dextrose) | 0.06g | |
| Fructose | 0.06g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.63g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 85g | |
| Total Monounsaturated | 13.405g | |
| Total Polyunsaturated | 16.917g | |
| Omega 3s | 0.095g | 6% |
| Omega 6s | 16.674g | 98% |
| Omega 3 to Omega 6 Ratio | 0.01 | |
| Omega 6 to Omega 3 Ratio | 175.52 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | 0.095g | 6% |
| 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) | 16.664g | |
| gamma-Linolenic Acid (GLA) | 0g | |
| cis-cis-n6-Eicosadienoic Acid | 0.01g | |
| Dihomo-gamma-linolenic acid (DGLA) | 0g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0.006g | |
| Caprylic Acid (8:0) | 0.002g | |
| Capric Acid (10:0) | 0.002g | |
| Lauric Acid (12:0) | 0.005g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.049g | |
| Pentadecanoic Acid (15:0) | 0.007g | |
| Palmitic Acid (16:0) | 4.423g | |
| Margaric Acid (17:0) | 0.032g | |
| Stearic Acid (18:0) | 2.482g | |
| Arachidic Acid (20:0) | 0.184g | |
| Behenic Acid (22:0) | 0.051g | |
| Lignoceric Acid (24:0) | 0.037g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | 0g | |
| Pentadecenoic Acid (15:1) | 0g | |
| Palmitoleic Acid (16:1) | 0.037g | |
| cis-Palmitoleic Acid (16:1 cis) | 0.037g | |
| Heptadecenoic Acid (17:1) | 0g | |
| Oleic Acid (18:1) | 13.313g | |
| cis-Oleic Acid (18:1 cis) | 13.301g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.045g | |
| Docosenoic Acid (22:1) | 0.001g | |
| cis-Docosenoic Acid (22:1 cis) | 0g | |
| cis-Tetracosenoic Acid (24:1 cis) | 0.009g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 16.691g | |
| Conjugated Linoleic Acid (CLAs) | 0.004g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.095g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0g | |
| Eicosatrienoic Acid (20:3) | 0g | |
| Eicosatetraenoic Acid 20:4 | 0.105g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | 0.004g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | 0.022g | |
| Trans-Monoenoic Fats | 0.014g | |
| trans-Palmitoleic Acid (16:1 trans) | 0g | |
| trans-Oleic Acid (18:1 trans) | 0.013g | |
| trans-Docosenoic Acid (22:1 trans) | 0.001g | |
| trans-Octadecadienoic Acid (18:2 trans) | 0.022g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | 0g | |
| Campesterol | 0.003g | |
| Beta-sitosterol | 0.011g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 85g | |
| Essential Amino Acids | ||
| Histidine | 656mg | 94% |
| Isoleucine | 1078mg | 77% |
| Leucine | 2035mg | 75% |
| Lysine | 1039mg | 49% |
| Methionine | 507mg | 70% |
| Phenylalanine | 1458mg | 167% |
| Threonine | 839mg | 80% |
| Tryptophan | 485mg | 173% |
| Valine | 1328mg | 73% |
| Conditionally Essential Amino Acids | ||
| Arginine | 4502mg | |
| Cystine | 279mg | 97% |
| Glycine | 1550mg | |
| Proline | 1107mg | |
| Tyrosine | 919mg | 105% |
| Non-Essential Amino Acids | ||
| Alanine | 1249mg | |
| Aspartic acid | 2490mg | |
| Betaine | 1mg | |
| Glutamic acid | 5204mg | |
| Hydroxyproline | --mg | |
| Serine | 1408mg | |