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You can easily calculate the calorie and nutritional values of Seeds, pumpkin and squash seed kernels, dried for different amounts (oz, cup) by clicking on the CALCULATE button. You can analyze your nutrition history by adding food into your nutrition diary.
Seeds, pumpkin and squash seed kernels, dried contains 559 calories per 100 grams. This value corresponds to about 28% of the daily energy expenditure of an adult burning about 2000 calories a day.
100 grams of Seeds, pumpkin and squash seed kernels, dried contains 10.71 grams of carbohydrate, 30.23 grams of protein and 49.05 grams of fat. It consist of 12% carbohydrate, 34% protein and 55% fat. 7% of total calories of the food are from carbohydrate, 20% are from protein, 73% are from fat.
100 grams of Seeds, pumpkin and squash seed kernels, dried is approximately 4% of daily carbohydrate needs, 60% of protein needs and 75% of fat needs of an adult consuming about 2000 calories of energy a day.
Recommended percentages are 50-55% carbohydrate, 15-20% protein and 20-30% fat. Total nutrition content should be close to these percentages for healthy eating.
100 gram(s)
Amount | 100 g |
---|---|
Calorie | 559 kcal |
Carbohydrate, by difference | 10.71 g |
Protein | 30.23 g |
Total lipid (fat) | 49.05 g |
Water | 5.23 g |
Fiber, total dietary | 6 g |
Sugar | 1.4 g |
Calcium, Ca | 46 mg |
Iron, Fe | 8.82 mg |
Magnesium, Mg | 592 mg |
Phosphorus, P | 1233 mg |
Potassium, K | 809 mg |
Sodium, Na | 7 mg |
Zinc, Zn | 7.81 mg |
Copper, Cu | 1.343 mg |
Manganese, Mn | 4.543 mg |
Selenium, Se | 9.4 µg |
Vitamin C, total ascorbic acid | 1.9 mg |
Thiamin | 0.273 mg |
Riboflavin | 0.153 mg |
Niacin | 4.987 mg |
Pantothenic acid | 0.75 mg |
Vitamin B-6 | 0.143 mg |
Folate, total | 58 µg |
Folic acid | 0 µg |
Folate, food | 58 µg |
Folate, DFE | 58 µg |
Choline, total | 63 mg |
Vitamin B-12 | 0 µg |
Vitamin A, IU | 16 IU |
Vitamini A, RAE | 1 µg |
Retinol | 0 µg |
Carotene, alpha | 1 µg |
Carotene, beta | 9 µg |
Cryptoxanthin, beta | 1 µg |
Lycopene | 0 µg |
Lutein + Zeaxantin | 74 µg |
Vitamin E (alpha-tocopherol) | 2.18 mg |
Vitamin D (D2 + D3) | 0 µg |
Vitamin D | 0 IU |
Vitamin K (phylloquinone) | 7.3 µg |
Fatty acids, total saturated | 8.659 g |
Fatty acids, total monounsaturated | 16.242 g |
Fatty acids, total polyunsaturated | 20.976 g |
Cholesterol | 0 mg |
Ash | 4.78 g |
Source | USDA |
Some of other foods in the food group Nut and Seed Products are listed below. You can learn how many calories are contained in food by clicking on the relevant food and reach other nutritional values, especially carbohydrate, protein and fat.