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

Serving Size 1 oz

Nutritional Value and Analysis

Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with a serving size of 1 oz has a total of 160.72 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, Roasted, Without Salt is a high fat food because 76.89% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Magnesium 37% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 37% of the recommended daily needs of magnesium.

Copper 40% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, roasted, without salt has 40% of the recommended daily needs of copper.

Manganese 55% of DV

A serving of 28.4 grams of seeds, pumpkin and squash seed kernels, roasted, without salt 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, roasted, without salt has 48% of the recommended daily needs of tryptophan.

Nutrition Facts

Serving Size 1 oz (28 g)

Amount Per Serving
Calories 160.72 Calories from Fat 124
% Daily Value*
Total Fat 13.7g 21%
Saturated Fat 2.4g 12%
Trans Fat 0.01g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 4.1g 1%
Dietary Fiber 1.8g 7%
Sugars 0g
Protein 8g
Vitamin A 0% Vitamin C 1%
Calcium 1% Iron 13%

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

Vitamins

NutrientAmountDV %
Vitamin A2.24 IU0%
Vitamin A, RAE0 µg0%
Alpha Carotene0.28 µg-
Beta Carotene1.4 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin8.4 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.03 mg2%
Vitamin C0.5 mg1%
Vitamin D0 IU0%
Vitamin E0.16 mg1%
→ Beta Tocopherol0.03 mg-
→ Delta Tocopherol0.08 mg-
→ Gamma Tocopherol3.56 mg-
→ Alpha Tocotrienol0 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K1.26 µg1%

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 %
Carbohydrate4.12 g1%
Sugars0.36 g1%
→ Sucrose0.32 g-
→ Glucose0.02 g-
→ Fructose0.02 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0 g-
→ Starch0.21 g-
Fiber1.82 g7%

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 %
Fat13.73 g21%
Saturated Fats2.39 g12%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.02 g-
→ Palmitic Acid1.45 g-
→ Stearic Acid0.82 g-
→ Arachidic Acid0.06 g-
→ Behenic Acid0.02 g-
→ Lignoceric Acid0.01 g-
Monounsaturated Fats4.41 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.01 g-
→ Heptadecenoic Acid0.01 g-
→ Oleic Acid 4.38 g-
→ Gadoleic Acid0.01 g-
→ Erucic Acid0 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats5.56 g-
→ Linolenic Acid (18:2)5.49 g-
→ Linolenic Acid (18:3)0.03 g-
→ Alpha-linolenic Acid0.03 g-
→ Gamma-linolenic Acid0 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0.03 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.01 g0%
Total trans-monoenoic0 g-
Total trans-polyenoic0.01 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

NutrientAmountDV %
Protein8.36 g16%
→ Alanine0.41 g-
→ Arginine1.48 g-
→ Aspartic acid0.82 g-
→ Cystine0.09 g-
→ Glutamic acid1.71 g-
→ Glycine0.51 g-
→ Histidine0.22 g24%
→ Isoleucine0.35 g28%
→ Leucine0.67 g24%
→ Lysine0.34 g14%
→ Methionine0.17 g14%
→ Phenylalanine0.48 g22%
→ Proline0.36 g-
→ Serine0.46 g-
→ Threonine0.28 g22%
→ Tryptophan0.16 g48%
→ Tyrosine0.3 g13%
→ Valine0.44 g28%

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 %
Calcium14.56 mg1%
Copper0.36 mg40%
Iron2.26 mg13%
Magnesium154 mg37%
Manganese1.26 mg55%
Phosphorus328.72 mg26%
Potassium220.64 mg5%
Selenium2.63 µg5%
Sodium5.04 mg0%
Zinc2.14 mg19%

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-
→ Campesterol0.84 mg-
→ Beta-sitosterol3.64 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-
Ash1.22 g-
Caffeine0 mg-
Theobromine0 mg-
Water0.57 g-

Calories Burn off Time

How long would it take to burn off Seeds, Pumpkin And Squash Seed Kernels, Roasted, Without Salt with 160.72calories? A brisk walk for 35 minutes, jogging for 16 minutes, or hiking for 27 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 ActivityBurn Off Time
Bicycling - 10 mph or less33 minutes
Dancing29 minutes
Golfing29 minutes
Hiking27 minutes
Light Gardening29 minutes
Stretching54 minutes
Walking - 3.5 mph35 minutes
Weight Training - light workout45 minutes
Aerobics20 minutes
Basketball22 minutes
Bicycling - 10 mph or more16 minutes
Running - 5 mph16 minutes
Swimming19 minutes
Walking - 4.5 mph21 minutes
Weight Training - vigorous workout22 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)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