Nutrition Facts
Serving size 100g
Amount per serving
Calories 607
% Daily Value *
Total Fat 49g %75
Saturated Fat 9g %42
Trans Fat 0g
Cholesterol 0mg %0
Sodium 18mg %1
Total Carbohydrate 15g %5
Dietary Fiber 6g %23
Total Sugars 1g
Protein 30g
Vitamin D 0.0IU %0
Calcium 52.0mg %4
Iron 8.1mg %44
Potassium 788mg %20
Phosphorus 1174.0mg %117
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in roasted pumpkin and squash seed kernels
Vitamin D 0.0IU %0
Vitamin B12 0.0µg %0
Vitamin A 8.0IU %0
Vitamin C 1.8mg %2
Vitamin E 0.6mg %4
Vitamin K 4.5µg %4
Vitamin B1 (Thiamin) 0.1mg %6
Vitamin B6 0.1mg %8
Vitamin B5 (Pantothenic acid) 0.6mg %11
Choline, total 63.0mg %11
Vitamin B2 (Riboflavin) 0.2mg %12
Vitamin B3 (Niacin) 4.4mg %28
Minerals in roasted pumpkin and squash seed kernels
Sodium 18.0mg %1
Calcium 52.0mg %4
Selenium 9.4µg %17
Potassium 788.0mg %21
Iron 8.1mg %45
Zinc 7.6mg %55
Phosphorus 1174.0mg %117
Magnesium 550.0mg %131
Copper 1.3mg %142
Manganese 4.5mg %195
Amino Acids in roasted pumpkin and squash seed kernels
Lysine 1.2g %54
Methionine 0.6g %76
Valine 1.6g %80
Leucine 2.4g %82
Isoleucine 1.3g %84
Threonine 1.0g %88
Histidine 0.8g %103
Cystine 0.3g %107
Tyrosine 1.1g %115
Phenylalanine 1.7g %182
Tryptophan 0.6g %190
Fatty Acids in roasted pumpkin and squash seed kernels
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.11g %7
ALA 0.11g %10
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of roasted pumpkin and squash seed kernels is 40.0/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Roasted Pumpkin And Squash Seed Kernels has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 41 |
| Valine | 39 | 52 |
| Leucine | 59 | 80 |
| Isoleucine | 30 | 42 |
| Threonine | 23 | 33 |
| Histidine | 15 | 26 |
| Tryptophan | 6 | 19 |
| Met+Cys | 22 | 31 |
| Phe+Tyr | 30 | 93 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in roasted pumpkin and squash seed kernels is 2.0 which makes it a low P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of roasted pumpkin and squash seed kernels is 5.7 which makes it a high energy density food.
How nutritious is this food?
Micronutrients in roasted pumpkin and squash seed kernels as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that roasted pumpkin and squash seed kernels is lacking.
vegetables
Nutrient Density Score for roasted pumpkin and squash seed kernels is 21/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for roasted pumpkin and squash seed kernels
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 176.49 | <4 |
| Zinc:Copper | 5.99 | <12 |
| Potassium:Sodium | 43.78 | >2 |
| Caclcium:Magnesium | 0.09 | <2 |
| Iron:Copper | 6.35 | <15 |
| Calcium:Phosphorus | 0.04 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 50%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is not insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
23% of insulinogenic calories