Seeds, Pumpkin And Squash Seed Kernels, Dried

Serving Size 1 oz

Nutritional Value and Analysis

Seeds, Pumpkin And Squash Seed Kernels, Dried with a serving size of 1 oz has a total of 156.52 calories with 13.73 grams of fat. The serving size is equivalent to 28.4 grams of food and contains 123.57 calories from fat. This item is classified as nut and seed products foods.

This food is a good source of magnesium, copper, manganese and tryptophan . Seeds, Pumpkin And Squash Seed Kernels, Dried is a high fat food because 78.95% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Magnesium 39% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, dried has 39% of the recommended daily needs of magnesium.

Copper 42% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, dried has 42% of the recommended daily needs of copper.

Manganese 55% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, dried has 55% of the recommended daily needs of manganese.

Tryptophan 48% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, dried has 48% of the recommended daily needs of tryptophan.

Amount Per Serving
Calories 156.52		Calories from Fat 124
% Daily Value*
Total Fat 13.7g		21%
	Saturated Fat 2.4g	12%
	Trans Fat 0.02g
Cholesterol 0mg		0%
Sodium 2mg		0%
Total Carbohydrate 3g		1%
	Dietary Fiber 1.7g	7%
	Sugars 0g
Protein 8g

Vitamin A 0%	Vitamin C 1%
Calcium 1%	Iron 14%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	4.48 IU	0%
→ Vitamin A, RAE	0.28 µg	0%
→ Alpha Carotene	0.28 µg	-
→ Beta Carotene	2.52 µg	-
→ Beta Cryptoxanthin	0.28 µg	-
→ Lutein + zeaxanthin	20.72 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.04 mg	2%
Vitamin C	0.53 mg	1%
Vitamin D	0 IU	0%
Vitamin E	0.61 mg	4%
→ Beta Tocopherol	0.01 mg	-
→ Delta Tocopherol	0.12 mg	-
→ Gamma Tocopherol	9.83 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0.02 mg	-
Vitamin K	2.04 µg	2%

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	3 g	1%
Sugars	0.39 g	2%
→ Sucrose	0.32 g	-
→ Glucose	0.04 g	-
→ Fructose	0.04 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0 g	-
→ Starch	0.41 g	-
Fiber	1.68 g	7%

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	13.73 g	21%
Saturated Fats	2.42 g	12%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0.02 g	-
→ Palmitic Acid	1.5 g	-
→ Stearic Acid	0.8 g	-
→ Arachidic Acid	0.06 g	-
→ Behenic Acid	0.02 g	-
→ Lignoceric Acid	0.01 g	-
Monounsaturated Fats	4.55 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.01 g	-
→ Heptadecenoic Acid	0.01 g	-
→ Oleic Acid	4.52 g	-
→ Gadoleic Acid	0.02 g	-
→ Erucic Acid	0 g	-
→ Nervonic Acid	0 g	-
Polyunsaturated Fats	5.87 g	-
→ Linolenic Acid (18:2)	5.8 g	-
→ Linolenic Acid (18:3)	0.03 g	-
→ Alpha-linolenic Acid	0.03 g	-
→ Gamma-linolenic Acid	0 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0 g	-
→ Eicosadienoic Acid (20:3)	0 g	-
→ Arachidonic Acid	0.04 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0.02 g	0%
Total trans-monoenoic	0.01 g	-
Total trans-polyenoic	0.01 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	8.46 g	17%
→ Alanine	0.42 g	-
→ Arginine	1.5 g	-
→ Aspartic acid	0.83 g	-
→ Cystine	0.09 g	-
→ Glutamic acid	1.73 g	-
→ Glycine	0.52 g	-
→ Histidine	0.22 g	24%
→ Isoleucine	0.36 g	29%
→ Leucine	0.68 g	24%
→ Lysine	0.35 g	14%
→ Methionine	0.17 g	14%
→ Phenylalanine	0.49 g	23%
→ Proline	0.37 g	-
→ Serine	0.47 g	-
→ Threonine	0.28 g	22%
→ Tryptophan	0.16 g	48%
→ Tyrosine	0.31 g	13%
→ Valine	0.44 g	28%

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	12.88 mg	1%
Copper	0.38 mg	42%
Iron	2.47 mg	14%
Magnesium	165.76 mg	39%
Manganese	1.27 mg	55%
Phosphorus	345.24 mg	28%
Potassium	226.52 mg	5%
Selenium	2.63 µg	5%
Sodium	1.96 mg	0%
Zinc	2.19 mg	20%

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

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	1.34 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	1.46 g	-

Calories Burn off Time

How long would it take to burn off Seeds, Pumpkin And Squash Seed Kernels, Dried with 156.52calories? A brisk walk for 34 minutes, jogging for 16 minutes, or hiking for 26 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	33 minutes
Dancing	28 minutes
Golfing	28 minutes
Hiking	26 minutes
Light Gardening	28 minutes
Stretching	52 minutes
Walking - 3.5 mph	34 minutes
Weight Training - light workout	43 minutes
Aerobics	20 minutes
Basketball	21 minutes
Bicycling - 10 mph or more	16 minutes
Running - 5 mph	16 minutes
Swimming	18 minutes
Walking - 4.5 mph	21 minutes
Weight Training - vigorous workout	21 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