Seeds, Pumpkin And Squash Seed Kernels, Dried
Serving Size 100 grams
Nutritional Value and Analysis
Seeds, Pumpkin And Squash Seed Kernels, Dried with a serving size of 100 grams has a total of 559 calories with 49.05 grams of fat. The serving size is equivalent to 100 grams of food and contains 441.45 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, iron, magnesium, phosphorus, zinc, copper, manganese, niacin, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat and saturated fats. Seeds, Pumpkin And Squash Seed Kernels, Dried is a high fat food because 78.97% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 59% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 59% of the recommended daily needs of protein.
Fat 75% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 75% of the recommended daily intake of fat.
Iron 49% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 49% of the recommended daily needs of iron.
Magnesium 141% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 141% of the recommended daily needs of magnesium.
Phosphorus 99% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 99% of the recommended daily needs of phosphorus.
Zinc 71% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 71% of the recommended daily needs of zinc.
Copper 149% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 149% of the recommended daily needs of copper.
Manganese 197% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 197% of the recommended daily needs of manganese.
Niacin 31% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 31% of the recommended daily needs of niacin.
Tryptophan 176% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 176% of the recommended daily needs of tryptophan.
Threonine 77% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 77% of the recommended daily needs of threonine.
Isoleucine 103% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 103% of the recommended daily needs of isoleucine.
Leucine 86% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 86% of the recommended daily needs of leucine.
Lysine 50% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 50% of the recommended daily needs of lysine.
Methionine 48% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 48% of the recommended daily needs of methionine.
Phenylalanine 80% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 80% of the recommended daily needs of phenylalanine.
Tyrosine 45% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 45% of the recommended daily needs of tyrosine.
Valine 101% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 101% of the recommended daily needs of valine.
Histidine 86% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 86% of the recommended daily needs of histidine.
Saturated Fats 43% of DV
A serving of 100 grams of seeds, pumpkin and squash seed kernels, dried has 43% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 559 | Calories from Fat 441 | |
| % Daily Value* | ||
| Total Fat 49.1g | 75% | |
| Saturated Fat 8.7g | 43% | |
| Trans Fat 0.06g | ||
| Cholesterol 0mg | 0% | |
| Sodium 7mg | 0% | |
| Total Carbohydrate 10.7g | 4% | |
| Dietary Fiber 6g | 24% | |
| Sugars 1g | ||
| Protein 30g | ||
| Vitamin A 0% | Vitamin C 3% |
| Calcium 4% | Iron 49% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 16 IU | 0% | |
| → Vitamin A, RAE | 1 µg | 0% | |
| → Alpha Carotene | 1 µg | - | |
| → Beta Carotene | 9 µg | - | |
| → Beta Cryptoxanthin | 1 µg | - | |
| → Lutein + zeaxanthin | 74 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.14 mg | 8% | |
| Vitamin C | 1.9 mg | 3% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 2.18 mg | 15% | |
| → Beta Tocopherol | 0.03 mg | - | |
| → Delta Tocopherol | 0.44 mg | - | |
| → Gamma Tocopherol | 35.1 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0.06 mg | - | |
| Vitamin K | 7.3 µg | 6% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 10.71 g | 4% | |
| Sugars | 1.4 g | 6% | |
| → Sucrose | 1.13 g | - | |
| → Glucose | 0.13 g | - | |
| → Fructose | 0.15 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 0 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 1.47 g | - | |
| Fiber | 6 g | 24% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 49.05 g | 75% | |
| Saturated Fats | 8.66 g | 43% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.06 g | - | |
| → Palmitic Acid | 5.36 g | - | |
| → Stearic Acid | 2.87 g | - | |
| → Arachidic Acid | 0.21 g | - | |
| → Behenic Acid | 0.06 g | - | |
| → Lignoceric Acid | 0.04 g | - | |
| Monounsaturated Fats | 16.24 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.05 g | - | |
| → Heptadecenoic Acid | 0.04 g | - | |
| → Oleic Acid | 16.13 g | - | |
| → Gadoleic Acid | 0.06 g | - | |
| → Erucic Acid | 0 g | - | |
| → Nervonic Acid | 0.01 g | - | |
| Polyunsaturated Fats | 20.98 g | - | |
| → Linolenic Acid (18:2) | 20.71 g | - | |
| → Linolenic Acid (18:3) | 0.12 g | - | |
| → Alpha-linolenic Acid | 0.12 g | - | |
| → Gamma-linolenic Acid | 0 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.13 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.06 g | 0% | |
| Total trans-monoenoic | 0.03 g | - | |
| Total trans-polyenoic | 0.04 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 30.23 g | 59% | |
| → Alanine | 1.49 g | - | |
| → Arginine | 5.35 g | - | |
| → Aspartic acid | 2.96 g | - | |
| → Cystine | 0.33 g | - | |
| → Glutamic acid | 6.19 g | - | |
| → Glycine | 1.84 g | - | |
| → Histidine | 0.78 g | 86% | |
| → Isoleucine | 1.28 g | 103% | |
| → Leucine | 2.42 g | 86% | |
| → Lysine | 1.24 g | 50% | |
| → Methionine | 0.6 g | 48% | |
| → Phenylalanine | 1.73 g | 80% | |
| → Proline | 1.32 g | - | |
| → Serine | 1.67 g | - | |
| → Threonine | 1 g | 77% | |
| → Tryptophan | 0.58 g | 176% | |
| → Tyrosine | 1.09 g | 45% | |
| → Valine | 1.58 g | 101% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 46 mg | 4% | |
| Copper | 1.34 mg | 149% | |
| Iron | 8.82 mg | 49% | |
| Magnesium | 592 mg | 141% | |
| Manganese | 4.54 mg | 197% | |
| Phosphorus | 1233 mg | 99% | |
| Potassium | 809 mg | 17% | |
| Selenium | 9.4 µg | 17% | |
| Sodium | 7 mg | 0% | |
| Zinc | 7.81 mg | 71% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Seeds, Pumpkin And Squash Seed Kernels, Dried with 559calories? A brisk walk for 122 minutes, jogging for 57 minutes, or hiking for 93 minutes will help your burn off the calories in seeds, pumpkin and squash seed kernels, dried.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 116 minutes |
| Dancing | 102 minutes |
| Golfing | 102 minutes |
| Hiking | 93 minutes |
| Light Gardening | 102 minutes |
| Stretching | 186 minutes |
| Walking - 3.5 mph | 122 minutes |
| Weight Training - light workout | 155 minutes |
| Aerobics | 70 minutes |
| Basketball | 77 minutes |
| Bicycling - 10 mph or more | 57 minutes |
| Running - 5 mph | 57 minutes |
| Swimming | 66 minutes |
| Walking - 4.5 mph | 74 minutes |
| Weight Training - vigorous workout | 77 minutes |
Similar Food Items to Seeds, Pumpkin And Squash Seed Kernels, Dried
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Seeds, Cottonseed Meal, Partially Defatted (glandless) | 367 | 4.77g | 49.1g | 38.43g |
| Seeds, Hemp Seed, Hulled | 553 | 48.75g | 31.56g | 8.67g |
| Seeds, Lotus Seeds, Dried | 332 | 1.97g | 15.41g | 64.47g |
| Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt | 574 | 49.05g | 29.84g | 14.71g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium