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Nutritional Info: Seeds, pumpkin and squash seed kernels, roasted, without salt

The USDA reference number for this food is: 12016
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Seeds, pumpkin and squash seed kernels, roasted, without salt

Nutrition Facts

Serving Size: 1 cup (118g or 4.2 oz)
 

Amount Per Serving

 

Calories

677
Calories from Fat 484
 

% Daily Value*

 

Total Fat

58g
89%
 
Saturated Fat 10g50%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

21mg
1%
 

Total Carbohydrate

17g
6%
 
Dietary Fiber 8g31%
 
Sugars 2g
 

Protein

35g
 
Vitamin A0% · Vitamin C0%
 
Calcium6% · Iron53%
 
*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

Pumpkin Seeds in crusted lentil patties with roasted garlic mashed potatoes and salad
Pumpkin Seeds in crusted lentil patties with roasted garlic mashed potatoes and salad

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Calories

Calories

Serving Size: 1 cup (118g or 4.2 oz)
kcal*kjoules*RDI%
 
Total Calories677 kcal2834 kJ34%
 
from Carbs70.6 kcal295.58 kJ
 
from Fat484.4 kcal2026.93 kJ
 
from Protein122.2 kcal511.21 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 118 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt


Vitamin Content

Vitamin Content

Serving Size: 1 cup (118g or 4.2 oz)
AmountRDI%
 
Vitamin A 9.44 IU 0%
 
Vitamin B6 0.118 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 2.124 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.6608 mg 3%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 5.31 mcg 7%
 
Thiamin 0.0826 mg 6%
 
Riboflavin 0.177 mg 10%
 
Niacin 5.2274 mg 26%
 
Pantothenic Acid 0.6726 mg 7%
 
Folate 67.26 mcg 17%
 
Folate, Food 67.26 mcg 17%
 
Folate, DFE 67.26 mcg DFE 17%
 
Choline 74.34 mg ~
 
Betaine 1.77 mg ~
 
*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 118g (4.16 oz) of Seeds, pumpkin and squash seed kernels, roasted, without salt contains. Vitamin RDI for 118 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt


Mineral Content

Mineral Content

Serving Size: 1 cup (118g or 4.2 oz)
AmountRDI%
 
Calcium 61.36 mg 6%
 
Iron 9.5226 mg 53%
 
Magnesium 649 mg 162%
 
Phosphorus 1385.32 mg 139%
 
Potassium 929.84 mg 20%
 
Sodium 21.24 mg 1%
 
Zinc 9.0152 mg 60%
 
Copper 1.5045 mg 75%
 
Manganese 5.2982 mg 265%
 
Selenium 11.092 mcg 16%
 
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 118g (4.16 oz) of Seeds, pumpkin and squash seed kernels, roasted, without salt contains. Mineral RDI for 118 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (118g or 4.2 oz)
AmountRDI%*
 
Protein35.2112g70%
 

Essential Aminos

 
Histidine0.9086 g130%
 
Isoleucine1.4927 g107%
 
Leucine2.81784 g103%
 
Lysine1.4396 g69%
 
Methionine0.7021 g
 
Phenylalanine2.01898 g
 
Threonine1.1623 g111%
 
Tryptophan0.67142 g240%
 
Valine1.83962 g101%
 

Non-essential Aminos

 
Arginine6.23512 g
 
Alanine1.72988 g
 
Aspartate3.44796 g
 
Cystine0.38586 g
 
Glutamate7.20744 g
 
Glycine2.14642 g
 
Hydroxyproline
 
Proline1.53282 g
 
Serine1.94936 g
 
Tyrosine1.27322 g
 
Methionine + Cystine† 1.08796 g 104
 
Phenylalanine + Tyrosine† 3.2922 g 314
 
* 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 seed kernels, 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 118g (4.16 oz) of Seeds, pumpkin and squash seed kernels, 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 118g (4.16 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 118 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (118g or 4.2 oz)
AmountRDI%
 
Total Carbohydrates17.3578g6%
 
Dietary Fiber7.67g31%
 
Starch0.8732g
 
Sugars1.5222g
 
Sucrose1.3452g
 
Glucose0.0826g
 
Fructose0.0826g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
118g (4.16 oz) grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 17.3578 grams of carbohydrates which is 6% 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 118 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (118g or 4.2 oz)
AmountRDI%
 
Total Fat57.879g89%
 
Total Omega-3 Fatty Acids0.13098g
 
Total Omega-6 Fatty Acids23.26134g
 
Total Trans Fatty Acids0.04956g
 
Total Trans-monoenoic Fatty Acids0.01888g
 
Total Trans-polyenoic Fatty Acids0.03068g
 

Total Saturated Fats (Bad Fats)

10.08192g50%
 
Arachidic Acid   [Eicosanoic Acid]0.25488g
 
Behenic Acid   [Docosanoic Acid]0.0708g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.00236g
 
Caproic Acid   [Hexanoic Acid]0.00826g
 
Caprylic Acid   [Octanoic Acid]0.00236g
 
Lauric Acid   [Dodecanoic Acid]0.00708g
 
Lignoceric Acid   [Tetracosanoic Acid]0.05074g
 
Margaric Acid   [Heptadecanoic Acid]0.04484g
 
Myristic Acid   [Tetradecanoic Acid]0.06844g
 
Palmitic Acid   [Hexadecanoic Acid]6.12538g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.00944g
 
Stearic Acid   [Octadecanoic Acid]3.43734g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

18.56612g
 
16:1 c0.05192g
 
16:1 t0g
 
18:1 c18.42098g
 
18:1 t0.0177g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t0.00118g
 
Erucic Acid   [Docosenoic Acid]0.00118g
 
Gadoleic Acid   [Eicosenoic Acid]0.06254g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.0118g
 
Oleic Acid   [Octadecenoic Acid]18.43868g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.05192g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

23.43008g
 
18:2 CLAs0.0059g
 
18:2 i~
 
18:2 n-6 c,c23.07962g
 
18:2 t not further defined0.03068g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30g
 
20:3 n-60g
 
20:4 n-6~
 
21:5~
 
22:40.0059g
 
Alpha-Linolenic Acid0.13098g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.14514g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.01416g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]23.1162g
 
Linolenic Acid   [Octadecatrienoic Acid]0.13098g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
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 seed kernels, 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 118 grams of Seeds, pumpkin and squash seed kernels, 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 (118g or 4.2 oz)
Amount
 
Alcohol0g
 
Water2.3954g
 
Ash5.1566g
 
Caffeine0mg
 
Theobromine0mg
 
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 seed kernels, roasted, without salt:

Seeds, pumpkin and squash seed kernels, roasted, without salt is an excellent source of Niacin, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Protein and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

Seeds, pumpkin and squash seed kernels, roasted, without salt is a good source of Riboflavin, Folate and Selenium. 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) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 83
Low Cholesterol Diet 0
Low Sodium Diet 89
Low Glycemic Index Diet (e.g. South Beach Diet) 85
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 677 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 677 calories contained in 118g (4.16 oz)g of Seeds, pumpkin and squash seed kernels, 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 677 calories
Stretching3 hours 46 mins(180 cal/hr)
Walking (3.5 mph)2 hours 25 mins(280 cal/hr)
Bicycling (<10 mph)2 hours 20 mins(290 cal/hr)
Dancing2 hours 3 mins(330 cal/hr)
Light gardening/yard work2 hours 3 mins(330 cal/hr)
Golf (walking and carrying clubs)2 hours 3 mins(330 cal/hr)
Hiking1 hour 50 mins(370 cal/hr)
Amount of Vigorous exercise to burn 677 calories
Weight lifting (vigorous effort)1 hour 32 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 32 mins(440 cal/hr)
Basketball (vigorous)1 hour 32 mins(440 cal/hr)
Walking (4.5 mph)1 hour 28 mins(460 cal/hr)
Aerobics1 hour 25 mins(480 cal/hr)
Swimming (slow freestyle laps)1 hour 20 mins(510 cal/hr)
Running/jogging (5 mph)1 hour 9 mins(590 cal/hr)
Bicycling (>10 mph)1 hour 9 mins(590 cal/hr)
Exercise profile for 118g (4.16 oz) of Seeds, pumpkin and squash seed kernels, 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 seed kernels, roasted, without salt" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 22 Sep 2019 https://skipthepie.org/nut-and-seed-products/seeds-pumpkin-and-squash-seed-kernels-roasted-without-salt/

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