Seeds, Pumpkin And Squash Seeds, Whole, Roasted, With Salt Added
Serving Size 100 grams
Nutritional Value and Analysis
Seeds, Pumpkin And Squash Seeds, Whole, Roasted, With Salt Added with a serving size of 100 grams has a total of 446 calories with 19.4 grams of fat. The serving size is equivalent to 100 grams of food and contains 174.6 calories from fat. This item is classified as nut and seed products foods.
This food is a good source of protein, fiber, magnesium, zinc, copper, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in sodium.
Protein 36% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 36% of the recommended daily needs of protein.
Fiber 74% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 74% of the recommended daily needs of fiber.
Magnesium 62% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 62% of the recommended daily needs of magnesium.
Sodium 106% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 106% of the recommended daily intake of sodium.
Zinc 94% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 94% of the recommended daily needs of zinc.
Copper 77% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 77% of the recommended daily needs of copper.
Tryptophan 100% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 100% of the recommended daily needs of tryptophan.
Threonine 52% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 52% of the recommended daily needs of threonine.
Isoleucine 77% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 77% of the recommended daily needs of isoleucine.
Leucine 56% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 56% of the recommended daily needs of leucine.
Lysine 56% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 56% of the recommended daily needs of lysine.
Methionine 34% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 34% of the recommended daily needs of methionine.
Phenylalanine 43% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 43% of the recommended daily needs of phenylalanine.
Tyrosine 32% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 32% of the recommended daily needs of tyrosine.
Valine 96% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 96% of the recommended daily needs of valine.
Histidine 57% of DV
A serving of 100 grams of seeds, pumpkin and squash seeds, whole, roasted, with salt added has 57% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 446 | Calories from Fat 175 | |
| % Daily Value* | ||
| Total Fat 19.4g | 30% | |
| Saturated Fat 3.7g | 18% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 2541mg | 106% | |
| Total Carbohydrate 53.8g | 18% | |
| Dietary Fiber 18.4g | 74% | |
| Sugars 0g | ||
| Protein 19g | ||
| Vitamin A 1% | Vitamin C 1% |
| Calcium 4% | Iron 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 62 IU | 1% | |
| → Vitamin A, RAE | 3 µg | 0% | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.04 mg | 2% | |
| Vitamin C | 0.3 mg | 1% | |
| Vitamin D | 0 IU | 0% |
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 | 53.75 g | 18% | |
| Fiber | 18.4 g | 74% |
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 | 19.4 g | 30% | |
| Saturated Fats | 3.67 g | 18% | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.02 g | - | |
| → Palmitic Acid | 2.37 g | - | |
| → Stearic Acid | 1.19 g | - | |
| Monounsaturated Fats | 6.03 g | - | |
| → Palmitoleic Acid | 0.04 g | - | |
| → Oleic Acid | 5.99 g | - | |
| Polyunsaturated Fats | 8.84 g | - | |
| → Linolenic Acid (18:2) | 8.76 g | - | |
| → Linolenic Acid (18:3) | 0.08 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 | 18.55 g | 36% | |
| → Alanine | 0.88 g | - | |
| → Arginine | 3.05 g | - | |
| → Aspartic acid | 1.87 g | - | |
| → Cystine | 0.23 g | - | |
| → Glutamic acid | 3.26 g | - | |
| → Glycine | 1.36 g | - | |
| → Histidine | 0.52 g | 57% | |
| → Isoleucine | 0.96 g | 77% | |
| → Leucine | 1.57 g | 56% | |
| → Lysine | 1.39 g | 56% | |
| → Methionine | 0.42 g | 34% | |
| → Phenylalanine | 0.92 g | 43% | |
| → Proline | 0.76 g | - | |
| → Serine | 0.87 g | - | |
| → Threonine | 0.68 g | 52% | |
| → Tryptophan | 0.33 g | 100% | |
| → Tyrosine | 0.77 g | 32% | |
| → Valine | 1.49 g | 96% |
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 | 55 mg | 4% | |
| Copper | 0.69 mg | 77% | |
| Iron | 3.31 mg | 18% | |
| Magnesium | 262 mg | 62% | |
| Manganese | 0.5 mg | 22% | |
| Phosphorus | 92 mg | 7% | |
| Potassium | 919 mg | 20% | |
| Sodium | 2541 mg | 106% | |
| Zinc | 10.3 mg | 94% |
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 % | |
|---|---|---|---|
| Ash | 3.8 g | - | |
| Water | 4.5 g | - |
Calories Burn off Time
How long would it take to burn off Seeds, Pumpkin And Squash Seeds, Whole, Roasted, With Salt Added with 446calories? A brisk walk for 97 minutes, jogging for 46 minutes, or hiking for 74 minutes will help your burn off the calories in seeds, pumpkin and squash seeds, whole, roasted, with salt added.
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 | 93 minutes |
| Dancing | 81 minutes |
| Golfing | 81 minutes |
| Hiking | 74 minutes |
| Light Gardening | 81 minutes |
| Stretching | 149 minutes |
| Walking - 3.5 mph | 97 minutes |
| Weight Training - light workout | 124 minutes |
| Aerobics | 56 minutes |
| Basketball | 61 minutes |
| Bicycling - 10 mph or more | 46 minutes |
| Running - 5 mph | 46 minutes |
| Swimming | 52 minutes |
| Walking - 4.5 mph | 59 minutes |
| Weight Training - vigorous workout | 61 minutes |
Similar Food Items to Seeds, Pumpkin And Squash Seeds, Whole, Roasted, With Salt Added
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Nuts, Almonds, Oil Roasted, Lightly Salted | 607 | 55.17g | 21.23g | 17.68g |
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