Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt
Serving Size 1 cup
Nutritional Value and Analysis
Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with a serving size of 1 cup has a total of 677.32 calories with 57.88 grams of fat. The serving size is equivalent to 118 grams of food and contains 520.92 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, niacin, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, energy 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 69% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 69% of the recommended daily needs of protein.
Fat 89% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 89% of the recommended daily intake of fat.
Energy 34% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 34% of the recommended daily intake of energy.
Fiber 31% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 31% of the recommended daily needs of fiber.
Iron 53% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 53% of the recommended daily needs of iron.
Magnesium 155% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 155% of the recommended daily needs of magnesium.
Phosphorus 111% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 111% of the recommended daily needs of phosphorus.
Zinc 82% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 82% of the recommended daily needs of zinc.
Copper 167% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 167% of the recommended daily needs of copper.
Manganese 230% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 230% of the recommended daily needs of manganese.
Niacin 33% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 33% of the recommended daily needs of niacin.
Tryptophan 203% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 203% of the recommended daily needs of tryptophan.
Threonine 89% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 89% of the recommended daily needs of threonine.
Isoleucine 120% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 120% of the recommended daily needs of isoleucine.
Leucine 101% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 101% of the recommended daily needs of leucine.
Lysine 58% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 58% of the recommended daily needs of lysine.
Methionine 56% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 56% of the recommended daily needs of methionine.
Phenylalanine 94% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 94% of the recommended daily needs of phenylalanine.
Tyrosine 53% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 53% of the recommended daily needs of tyrosine.
Valine 118% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 118% of the recommended daily needs of valine.
Histidine 100% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 100% of the recommended daily needs of histidine.
Saturated Fats 50% of DV
A serving of 118 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 50% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup (118 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 677.32 | Calories from Fat 521 | |
| % Daily Value* | ||
| Total Fat 57.9g | 89% | |
| Saturated Fat 10.1g | 50% | |
| Trans Fat 0.05g | ||
| Cholesterol 0mg | 0% | |
| Sodium 21.2mg | 1% | |
| Total Carbohydrate 17.4g | 6% | |
| Dietary Fiber 7.7g | 31% | |
| Sugars 2g | ||
| Protein 35g | ||
| Vitamin A 0% | Vitamin C 4% |
| Calcium 5% | Iron 53% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 9.44 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| → Alpha Carotene | 1.18 µg | - | |
| → Beta Carotene | 5.9 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 35.4 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.12 mg | 7% | |
| Vitamin C | 2.12 mg | 4% | |
| Vitamin D | 0 IU | 0% | |
| Vitamin E | 0.66 mg | 4% | |
| → Beta Tocopherol | 0.11 mg | - | |
| → Delta Tocopherol | 0.33 mg | - | |
| → Gamma Tocopherol | 15.02 mg | - | |
| → Alpha Tocotrienol | 0 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0 mg | - | |
| Vitamin K | 5.31 µg | 4% |
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 | 17.36 g | 6% | |
| Sugars | 1.52 g | 6% | |
| → Sucrose | 1.35 g | - | |
| → Glucose | 0.08 g | - | |
| → Fructose | 0.08 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 0 g | - | |
| → Galactose | 0 g | - | |
| → Starch | 0.87 g | - | |
| Fiber | 7.67 g | 31% |
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 | 57.88 g | 89% | |
| Saturated Fats | 10.08 g | 50% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0.01 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0.01 g | - | |
| → Myristic Acid | 0.07 g | - | |
| → Palmitic Acid | 6.13 g | - | |
| → Stearic Acid | 3.44 g | - | |
| → Arachidic Acid | 0.25 g | - | |
| → Behenic Acid | 0.07 g | - | |
| → Lignoceric Acid | 0.05 g | - | |
| Monounsaturated Fats | 18.57 g | - | |
| → Myristoleic Acid | 0 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.05 g | - | |
| → Heptadecenoic Acid | 0.04 g | - | |
| → Oleic Acid | 18.44 g | - | |
| → Gadoleic Acid | 0.06 g | - | |
| → Erucic Acid | 0 g | - | |
| → Nervonic Acid | 0.01 g | - | |
| Polyunsaturated Fats | 23.43 g | - | |
| → Linolenic Acid (18:2) | 23.12 g | - | |
| → Linolenic Acid (18:3) | 0.13 g | - | |
| → Alpha-linolenic Acid | 0.13 g | - | |
| → Gamma-linolenic Acid | 0 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.01 g | - | |
| → Eicosadienoic Acid (20:3) | 0 g | - | |
| → Arachidonic Acid | 0.15 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.05 g | 0% | |
| Total trans-monoenoic | 0.02 g | - | |
| Total trans-polyenoic | 0.03 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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 35.21 g | 69% | |
| → Alanine | 1.73 g | - | |
| → Arginine | 6.24 g | - | |
| → Aspartic acid | 3.45 g | - | |
| → Cystine | 0.39 g | - | |
| → Glutamic acid | 7.21 g | - | |
| → Glycine | 2.15 g | - | |
| → Histidine | 0.91 g | 100% | |
| → Isoleucine | 1.49 g | 120% | |
| → Leucine | 2.82 g | 101% | |
| → Lysine | 1.44 g | 58% | |
| → Methionine | 0.7 g | 56% | |
| → Phenylalanine | 2.02 g | 94% | |
| → Proline | 1.53 g | - | |
| → Serine | 1.95 g | - | |
| → Threonine | 1.16 g | 89% | |
| → Tryptophan | 0.67 g | 203% | |
| → Tyrosine | 1.27 g | 53% | |
| → Valine | 1.84 g | 118% |
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 | 61.36 mg | 5% | |
| Copper | 1.5 mg | 167% | |
| Iron | 9.52 mg | 53% | |
| Magnesium | 649 mg | 155% | |
| Manganese | 5.3 mg | 230% | |
| Phosphorus | 1385.32 mg | 111% | |
| Potassium | 929.84 mg | 20% | |
| Selenium | 11.09 µg | 20% | |
| Sodium | 21.24 mg | 1% | |
| Zinc | 9.02 mg | 82% |
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% | |
| → Stigmasterol | 0 mg | - | |
| → Campesterol | 3.54 mg | - | |
| → Beta-sitosterol | 15.34 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
Calories Burn off Time
How long would it take to burn off Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with 677.32calories? A brisk walk for 147 minutes, jogging for 69 minutes, or hiking for 113 minutes will help your burn off the calories in seeds, pumpkin and squash seed kernels, roasted, without salt.
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 | 141 minutes |
| Dancing | 123 minutes |
| Golfing | 123 minutes |
| Hiking | 113 minutes |
| Light Gardening | 123 minutes |
| Stretching | 226 minutes |
| Walking - 3.5 mph | 147 minutes |
| Weight Training - light workout | 188 minutes |
| Aerobics | 85 minutes |
| Basketball | 93 minutes |
| Bicycling - 10 mph or more | 69 minutes |
| Running - 5 mph | 69 minutes |
| Swimming | 80 minutes |
| Walking - 4.5 mph | 89 minutes |
| Weight Training - vigorous workout | 93 minutes |
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) | 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, Dried | 559 | 49.05g | 30.23g | 10.71g |
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