Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt

Serving Size 100 grams

Nutritional Value and Analysis

Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with a serving size of 100 grams has a total of 574 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, 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, Roasted, Without Salt is a high fat food because 76.91% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Protein

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 59% of the recommended daily needs of protein.

Fat

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 75% of the recommended daily intake of fat.

Iron

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 45% of the recommended daily needs of iron.

Magnesium

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 131% of the recommended daily needs of magnesium.

Phosphorus

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 94% of the recommended daily needs of phosphorus.

Zinc

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 69% of the recommended daily needs of zinc.

Copper

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 142% of the recommended daily needs of copper.

Manganese

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 195% of the recommended daily needs of manganese.

Tryptophan

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 173% of the recommended daily needs of tryptophan.

Threonine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 76% of the recommended daily needs of threonine.

Isoleucine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 102% of the recommended daily needs of isoleucine.

Leucine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 85% of the recommended daily needs of leucine.

Lysine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 49% of the recommended daily needs of lysine.

Methionine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 48% of the recommended daily needs of methionine.

Phenylalanine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 80% of the recommended daily needs of phenylalanine.

Tyrosine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 45% of the recommended daily needs of tyrosine.

Valine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 100% of the recommended daily needs of valine.

Histidine

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 85% of the recommended daily needs of histidine.

Saturated Fats

A serving of 100 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 43% of the recommended daily intake of saturated fats.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 574 Calories from Fat 441
% Daily Value*
Total Fat 49.1g 75%
Saturated Fat 8.5g 43%
Trans Fat 0.04g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 14.7g 5%
Dietary Fiber 6.5g 26%
Sugars 1g
Protein 30g
Vitamin A 0% Vitamin C 3%
Calcium 4% Iron 45%

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

Vitamins

NutrientAmountDV %
Vitamin A8 IU0%
Vitamin A, RAE0 µg0%
Alpha Carotene1 µg-
Beta Carotene5 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin30 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.1 mg6%
Vitamin C1.8 mg3%
Vitamin D0 IU0%
Vitamin E0.56 mg4%
→ Beta Tocopherol0.09 mg-
→ Delta Tocopherol0.28 mg-
→ Gamma Tocopherol12.73 mg-
→ Alpha Tocotrienol0 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K4.5 µg4%

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

NutrientAmountDV %
Carbohydrate14.71 g5%
Sugars1.29 g5%
→ Sucrose1.14 g-
→ Glucose0.07 g-
→ Fructose0.07 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0 g-
→ Starch0.74 g-
Fiber6.5 g26%

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

NutrientAmountDV %
Fat49.05 g75%
Saturated Fats8.54 g43%
→ Butyric Acid0 g-
→ Caproic Acid0.01 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.06 g-
→ Palmitic Acid5.19 g-
→ Stearic Acid2.91 g-
→ Arachidic Acid0.22 g-
→ Behenic Acid0.06 g-
→ Lignoceric Acid0.04 g-
Monounsaturated Fats15.73 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.04 g-
→ Heptadecenoic Acid0.04 g-
→ Oleic Acid 15.63 g-
→ Gadoleic Acid0.05 g-
→ Erucic Acid0 g-
→ Nervonic Acid0.01 g-
Polyunsaturated Fats19.86 g-
→ Linolenic Acid (18:2)19.59 g-
→ Linolenic Acid (18:3)0.11 g-
→ Alpha-linolenic Acid0.11 g-
→ Gamma-linolenic Acid0 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0.01 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0.12 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.04 g0%
Total trans-monoenoic0.02 g-
Total trans-polyenoic0.03 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

NutrientAmountDV %
Protein29.84 g59%
→ Alanine1.47 g-
→ Arginine5.28 g-
→ Aspartic acid2.92 g-
→ Cystine0.33 g-
→ Glutamic acid6.11 g-
→ Glycine1.82 g-
→ Histidine0.77 g85%
→ Isoleucine1.27 g102%
→ Leucine2.39 g85%
→ Lysine1.22 g49%
→ Methionine0.6 g48%
→ Phenylalanine1.71 g80%
→ Proline1.3 g-
→ Serine1.65 g-
→ Threonine0.99 g76%
→ Tryptophan0.57 g173%
→ Tyrosine1.08 g45%
→ Valine1.56 g100%

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

NutrientAmountDV %
Calcium52 mg4%
Copper1.28 mg142%
Iron8.07 mg45%
Magnesium550 mg131%
Manganese4.49 mg195%
Phosphorus1174 mg94%
Potassium788 mg17%
Selenium9.4 µg17%
Sodium18 mg1%
Zinc7.64 mg69%

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

NutrientAmountDV %
Cholesterol0 mg0%
→ Stigmasterol0 mg-
→ Campesterol3 mg-
→ Beta-sitosterol13 mg-

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

NutrientAmountDV %
Alcohol0 g-
Ash4.37 g-
Caffeine0 mg-
Theobromine0 mg-
Water2.03 g-

Calories Burn off Time

How long would it take to burn off Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with 574 calories?

Physical ActivityTime
Bicycling - 10 mph or less120 minutes
Dancing104 minutes
Golfing104 minutes
Hiking96 minutes
Light Gardening104 minutes
Stretching191 minutes
Walking - 3.5 mph125 minutes
Weight Training - light workout159 minutes
Aerobics72 minutes
Basketball79 minutes
Bicycling - 10 mph or more59 minutes
Running - 5 mph59 minutes
Swimming68 minutes
Walking - 4.5 mph76 minutes
Weight Training - vigorous workout79 minutes

* Values estimated based on person weighting 154 lbs.

Similar Food Items to Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt
Name Calories Total Fat Proteins Carbohydrates
Seeds, Cottonseed Meal, Partially Defatted (glandless)3674.77g49.1g38.43g
Seeds, Hemp Seed, Hulled55348.75g31.56g8.67g
Seeds, Lotus Seeds, Dried3321.97g15.41g64.47g
Seeds, Pumpkin And Squash Seed Kernels, Dried55949.05g30.23g10.71g
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