| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (85g) | |||
| Calories | 493 | ||
| % Daily Value * | |||
| Total Fat 42g | 54% | ||
| Saturated Fat 7g | 35% | ||
| Trans Fat 0.03g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 11.9mg | 0% | ||
| Total Carbohydrate 14.4g | 5% | ||
| Dietary Fiber 6.1g | 22% | ||
| Total Sugars 2.1g | 4% | ||
| Includes --g Added Sugars | --% | ||
| Protein 23.9g | 48% | ||
| Vitamin C 1mg | 1% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 5mg | 28% | ||
| Calcium 46mg | 4% | ||
| Potassium 627.6mg | 13% | ||
| Phosphorus 769.9mg | 62% | ||
| *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 493 calories in Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) coming from 18% protein, 11% carbs, 71% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). This food consists of 2.07% water, 29.15% protein, 17.56% carbs, 51.22% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 85g | |
| Calories | 493 | 25% |
| Fat | 42g | 54% |
| Protein | 23.9g | 48% |
| Carbohydrate | 14.4g | 5% |
| Sugars | 2.1g | 4% |
| Fiber | 6.1g | 22% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 7g | 35% |
| Net-Carbs | 8.3g | |
| Trans Fatty Acids | 0.03g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 85g | |
| Calcium | 46mg | 4% |
| Iron, Fe | 5mg | 28% |
| Potassium, K | 627.6mg | 13% |
| Magnesium | 363mg | 86% |
| Phosphorus, P | 769.9mg | 62% |
| Sodium | 11.9mg | 0% |
| Zinc, Zn | 5.1mg | 47% |
| Copper, Cu | 0.85mg | 94% |
| Manganese | 3.1mg | 133% |
| 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 | 1mg | 1% |
| Thiamin (B1) | 0.08mg | 7% |
| Riboflavin (B2) | 0.14mg | 11% |
| Niacin (B3) | 6.6mg | 41% |
| Vitamin B5 (PA) | 0.61mg | 12% |
| Vitamin B6 | 0.19mg | 11% |
| Biotin | --mcg | |
| Folate (B9) | 59.9mcg | 15% |
| Folic acid | 0mcg | 0% |
| Food Folate | 59.9mcg | 15% |
| Folate DFE | 59.9mcg | 15% |
| Choline | 54.1mg | 10% |
| Vitamin B12 | 0mcg | 0% |
| Retinol | 0mcg | |
| Carotene, beta | 2.8mcg | 0% |
| Carotene, alpha | 0.57mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 4.5IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 17mcg | |
| Vitamin E | 1.7mg | 11% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | --mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 2.6mcg | 2% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 0mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 85g | |
| Water | 1.7g | |
| Ash | 3g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 16.79 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 85g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 2g | |
| Glucose (Dextrose) | 0.04g | |
| Fructose | 0.04g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1.7g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 85g | |
| Total Monounsaturated | 16.372g | |
| Total Polyunsaturated | 14.054g | |
| Omega 3s | 0.07g | 4% |
| Omega 6s | 13.871g | 82% |
| Omega 3 to Omega 6 Ratio | 0.01 | |
| Omega 6 to Omega 3 Ratio | 198.16 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | 0.07g | 4% |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| n-3-Eicosatrienoic Acid (20:3) | 0.003g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | 13.863g | |
| gamma-Linolenic Acid (GLA) | 0g | |
| cis-cis-n6-Eicosadienoic Acid | 0.008g | |
| Dihomo-gamma-linolenic acid (DGLA) | 0g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0.004g | |
| Caprylic Acid (8:0) | 0.001g | |
| Capric Acid (10:0) | 0.001g | |
| Lauric Acid (12:0) | 0.003g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.037g | |
| Pentadecanoic Acid (15:0) | 0.006g | |
| Palmitic Acid (16:0) | 4.079g | |
| Margaric Acid (17:0) | 0.033g | |
| Stearic Acid (18:0) | 1.995g | |
| Arachidic Acid (20:0) | 0.286g | |
| Behenic Acid (22:0) | 0.379g | |
| Lignoceric Acid (24:0) | 0.22g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | 0g | |
| Pentadecenoic Acid (15:1) | 0g | |
| Palmitoleic Acid (16:1) | 0.034g | |
| cis-Palmitoleic Acid (16:1 cis) | 0.034g | |
| Heptadecenoic Acid (17:1) | 0.009g | |
| Oleic Acid (18:1) | 16.099g | |
| cis-Oleic Acid (18:1 cis) | 16.087g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.208g | |
| Docosenoic Acid (22:1) | 0.016g | |
| cis-Docosenoic Acid (22:1 cis) | 0.015g | |
| cis-Tetracosenoic Acid (24:1 cis) | 0.006g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 13.886g | |
| Conjugated Linoleic Acid (CLAs) | 0.005g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.07g | |
| Octadecatrienoic Acid (mixed isomers) | 0g | |
| Parinaric Acid (18:4) | 0g | |
| Eicosatrienoic Acid (20:3) | 0.003g | |
| Eicosatetraenoic Acid 20:4 | 0.074g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | 0.003g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | 0.018g | |
| Trans-Monoenoic Fats | 0.013g | |
| trans-Palmitoleic Acid (16:1 trans) | 0g | |
| trans-Oleic Acid (18:1 trans) | 0.012g | |
| trans-Docosenoic Acid (22:1 trans) | 0.001g | |
| trans-Octadecadienoic Acid (18:2 trans) | 0.018g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | 0g | |
| Campesterol | 0.002g | |
| Beta-sitosterol | 0.007g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 85g | |
| Essential Amino Acids | ||
| Histidine | 607mg | 87% |
| Isoleucine | 955mg | 68% |
| Leucine | 1792mg | 66% |
| Lysine | 934mg | 44% |
| Methionine | 421mg | 58% |
| Phenylalanine | 1320mg | 151% |
| Threonine | 790mg | 75% |
| Tryptophan | 389mg | 139% |
| Valine | 1168mg | 64% |
| Conditionally Essential Amino Acids | ||
| Arginine | 3806mg | |
| Cystine | 272mg | 95% |
| Glycine | 1438mg | |
| Proline | 1035mg | |
| Tyrosine | 886mg | 101% |
| Non-Essential Amino Acids | ||
| Alanine | 1100mg | |
| Aspartic acid | 2480mg | |
| Betaine | 0.97mg | |
| Glutamic acid | 4875mg | |
| Hydroxyproline | --mg | |
| Serine | 1270mg | |