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Nutritional Info: Seeds, pumpkin and squash seeds, whole, roasted, without salt

The USDA reference number for this food is: 12163
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Nutritional Data for Seeds, pumpkin and squash seeds, whole, roasted, without salt

Nutrition Facts

Serving Size: 1 cup (64g or 2.3 oz)
 

Amount Per Serving

 

Calories

285
Calories from Fat 104
 

% Daily Value*

 

Total Fat

12g
19%
 
Saturated Fat 2g12%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

12mg
1%
 

Total Carbohydrate

34g
11%
 
Dietary Fiber 12g47%
 
Sugars 0g
 

Protein

12g
 
Vitamin A1% · Vitamin C0%
 
Calcium4% · Iron12%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Roasted Spaghetti Squash Seeds with salt and red pepper
Roasted Spaghetti Squash Seeds with salt and red pepper

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Calories

Calories

Serving Size: 1 cup (64g or 2.3 oz)
kcal*kjoules*RDI%
 
Total Calories285 kcal1194 kJ14%
 
from Carbs140 kcal585.79 kJ
 
from Fat103.9 kcal434.81 kJ
 
from Protein41.2 kcal172.36 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt


Vitamin Content

Vitamin Content

Serving Size: 1 cup (64g or 2.3 oz)
AmountRDI%
 
Vitamin A 39.68 IU 1%
 
Vitamin B6 0.02368 mg 1%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0.192 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.02176 mg 1%
 
Riboflavin 0.03328 mg 2%
 
Niacin 0.18304 mg 1%
 
Pantothenic Acid 0.03584 mg 0%
 
Folate 5.76 mcg 1%
 
Folate, Food 5.76 mcg 1%
 
Folate, DFE 5.76 mcg DFE 1%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 64g (2.26 oz) of Seeds, pumpkin and squash seeds, whole, roasted, without salt contains. Vitamin RDI for 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt


Mineral Content

Mineral Content

Serving Size: 1 cup (64g or 2.3 oz)
AmountRDI%
 
Calcium 35.2 mg 4%
 
Iron 2.1184 mg 12%
 
Magnesium 167.68 mg 42%
 
Phosphorus 58.88 mg 6%
 
Potassium 588.16 mg 13%
 
Sodium 11.52 mg 1%
 
Zinc 6.592 mg 44%
 
Copper 0.4416 mg 22%
 
Manganese 0.31744 mg 16%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 64g (2.26 oz) of Seeds, pumpkin and squash seeds, whole, roasted, without salt contains. Mineral RDI for 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (64g or 2.3 oz)
AmountRDI%*
 
Protein11.872g24%
 

Essential Aminos

 
Histidine0.3296 g47%
 
Isoleucine0.61184 g44%
 
Leucine1.00608 g37%
 
Lysine0.88704 g42%
 
Methionine0.26688 g
 
Phenylalanine0.59136 g
 
Threonine0.43712 g42%
 
Tryptophan0.20864 g75%
 
Valine0.95424 g52%
 

Non-essential Aminos

 
Arginine1.95136 g
 
Alanine0.56 g
 
Aspartate1.19872 g
 
Cystine0.14592 g
 
Glutamate2.08768 g
 
Glycine0.86912 g
 
Hydroxyproline
 
Proline0.48384 g
 
Serine0.55552 g
 
Tyrosine0.4928 g
 
Methionine + Cystine† 0.4128 g 39
 
Phenylalanine + Tyrosine† 1.08416 g 103
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Seeds, pumpkin and squash seeds, whole, roasted, without salt is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 64g (2.26 oz) of Seeds, pumpkin and squash seeds, whole, roasted, without salt. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 64g (2.26 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (64g or 2.3 oz)
AmountRDI%
 
Total Carbohydrates34.4g11%
 
Dietary Fiber11.776g47%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
64g (2.26 oz) grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt contains 34.4 grams of carbohydrates which is 11% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (64g or 2.3 oz)
AmountRDI%
 
Total Fat12.416g19%
 
Total Omega-3 Fatty Acids0.04928g
 
Total Omega-6 Fatty Acids5.60576g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

2.3488g12%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]0.01216g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.01408g
 
Palmitic Acid   [Hexadecanoic Acid]1.51936g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.76096g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

3.86048g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]3.8304g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.02688g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

5.66016g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]5.60576g
 
Linolenic Acid   [Octadecatrienoic Acid]0.04928g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Seeds, pumpkin and squash seeds, whole, roasted, without salt in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 64 grams of Seeds, pumpkin and squash seeds, whole, roasted, without salt
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (64g or 2.3 oz)
Amount
 
Alcohol~
 
Water2.88g
 
Ash2.432g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Seeds, pumpkin and squash seeds, whole, roasted, without salt:

Seeds, pumpkin and squash seeds, whole, roasted, without salt is an excellent source of Magnesium, Zinc, Copper, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Seeds, pumpkin and squash seeds, whole, roasted, without salt is a good source of Iron, Potassium and Manganese. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 40
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 18
Low Cholesterol Diet 0
Low Sodium Diet 94
Low Glycemic Index Diet (e.g. South Beach Diet) 57
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 285 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 285 calories contained in 64g (2.26 oz)g of Seeds, pumpkin and squash seeds, whole, roasted, without salt. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 285 calories
Stretching1 hour 35 mins(180 cal/hr)
Walking (3.5 mph)1 hour 1 min(280 cal/hr)
Bicycling (<10 mph)59 mins(290 cal/hr)
Dancing52 mins(330 cal/hr)
Light gardening/yard work52 mins(330 cal/hr)
Golf (walking and carrying clubs)52 mins(330 cal/hr)
Hiking46 mins(370 cal/hr)
Amount of Vigorous exercise to burn 285 calories
Weight lifting (vigorous effort)39 mins(440 cal/hr)
Heavy yard work (chopping wood)39 mins(440 cal/hr)
Basketball (vigorous)39 mins(440 cal/hr)
Walking (4.5 mph)37 mins(460 cal/hr)
Aerobics36 mins(480 cal/hr)
Swimming (slow freestyle laps)34 mins(510 cal/hr)
Running/jogging (5 mph)29 mins(590 cal/hr)
Bicycling (>10 mph)29 mins(590 cal/hr)
Exercise profile for 64g (2.26 oz) of Seeds, pumpkin and squash seeds, whole, roasted, without salt

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Seeds, pumpkin and squash seeds, whole, roasted, without salt" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 28 Jul 2014 http://skipthepie.org/nut-and-seed-products/seeds-pumpkin-and-squash-seeds-whole-roasted-without-salt/

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