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Nutritional Profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
We got 99 nutritional values in our nutrition profile for Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for four nutrients.
These are
- Arginine (Amino Acids)
- Brassidic Acid (22:1 t) (Monounsaturated Fats)
- Magnesium, Mg (Minerals)
- Phosphorus, P (Minerals)
Also, when compared to all foods, it ranks notably well (Top 100) for 21 additional nutrients.
With the highest ranking of them being
- cis-Linoleic Acid (18:2 n-6 c,c) (Polyunsaturated Fats)
- Tryptophan (Amino Acids)
- Nervonic Acid (24:1 c) (Monounsaturated Fats)
- Campesterol (Other Micronutrients)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks great (Top 10) for 26 nutrients.
Most notable of them being
- Adrenic Acid, AdA (22:4) (Polyunsaturated Fats)
- Brassidic Acid (22:1 t) (Monounsaturated Fats)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Eicosadienoic Acid (20:2 n-6 c,c) (Polyunsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 33 additional nutrients.
With the highest ranking of them being
- Arachidic Acid (20:0) (Saturated Fats)
- Lysine (Amino Acids)
- Oleate (18:1 c) (Monounsaturated Fats)
- Proline (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
In food category: Nuts and Seeds
| Carbohydrates (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 14.7 g | 4.2 g | 133 | 1355 |
| Fiber, total dietary | 6.5 g | 1.8 g | 46 | 183 |
| Fructose | 70 mg | 19.8 mg | 8 | 396 |
| Glucose | 70 mg | 19.8 mg | 12 | 397 |
| Starch | 740 mg | 209.8 mg | 16 | 486 |
| Sucrose | 1.1 g | 323.2 mg | 31 | 343 |
| Sugars (Total incl. NLEA) | 1.3 g | 365.7 mg | 84 | 1547 |
| Fatty Acids (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 15.7 g | 4.5 g | 83 | 242 |
| Fatty Acids, total polyunsaturated | 19.9 g | 5.6 g | 43 | 132 |
| Fatty Acids, total saturated | 8.5 g | 2.4 g | 40 | 406 |
| Fatty Acids, total trans | 42 mg | 11.9 mg | 6 | 719 |
| Total Lipid (Fat) | 49 g | 13.9 g | 71 | 156 |
| Saturated Fats (12) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Arachidic Acid (20:0) | 216 mg | 61.2 mg | 11 | 69 |
| Behenic Acid (22:0) | 60 mg | 17 mg | 17 | 126 |
| Capric Acid (10:0) | 2 mg | 0.6 mg | 34 | 530 |
| Caproic Acid (6:0) | 7 mg | 2 mg | 15 | 351 |
| Caprylic Acid (8:0) | 2 mg | 0.6 mg | 32 | 402 |
| Heptadecanoic Acid (17:0) | 38 mg | 10.8 mg | 8 | 285 |
| Lauric Acid (12:0) | 6 mg | 1.7 mg | 43 | 704 |
| Lignoceric Acid (24:0) | 43 mg | 12.2 mg | 17 | 69 |
| Myristic Acid (14:0) | 58 mg | 16.4 mg | 46 | 1092 |
| Palmitic Acid (16:0) | 5.2 g | 1.5 g | 21 | 431 |
| Pentadecanoic Acid (15:0) | 8 mg | 2.3 mg | 3 | 168 |
| Stearic Acid (18:0) | 2.9 g | 825 mg | 16 | 332 |
| Monounsaturated Fats (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Brassidic Acid (22:1 t) | 1 mg | 0.3 mg | 2 | 14 |
| Elaidic Acid (18:1 t) | 15 mg | 4.3 mg | 7 | 650 |
| Erucic Acid (22:1) | 1 mg | 0.3 mg | 26 | 210 |
| Nervonic Acid (24:1 c) | 10 mg | 2.8 mg | 5 | 38 |
| Oleate (18:1 c) | 15.6 g | 4.4 g | 11 | 85 |
| Oleic Acid (18:1) | 15.6 g | 4.4 g | 82 | 226 |
| Palmitoleate (16:1 c) | 44 mg | 12.5 mg | 9 | 460 |
| Palmitoleic Acid (16:1) | 44 mg | 12.5 mg | 65 | 939 |
| Paullinic Acid (20:1) | 53 mg | 15 mg | 72 | 421 |
| trans-Monoenoic Fatty Acids | 16 mg | 4.5 mg | 7 | 640 |
| Polyunsaturated Fats (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Adrenic Acid, AdA (22:4) | 5 mg | 1.4 mg | 2 | 47 |
| alpha-Linolenic Acid, ALA (18:3 n-3) | 111 mg | 31.5 mg | 8 | 379 |
| cis-Linoleic Acid (18:2 n-6 c,c) | 19.6 g | 5.6 g | 6 | 31 |
| Conjugated Linoleic Acid, CLA (18:2) | 5 mg | 1.4 mg | 4 | 184 |
| Eicosadienoic Acid (20:2 n-6 c,c) | 12 mg | 3.4 mg | 3 | 132 |
| Eicosatetraenoic Acid, ETA (20:4) | 123 mg | 34.9 mg | 2 | 171 |
| Linelaidic Acid (18:2 t) | 26 mg | 7.4 mg | 4 | 169 |
| Linoleic Acid (18:2 n-6) | 19.6 g | 5.6 g | 37 | 113 |
| Linolenic Acid (18:3) | 111 mg | 31.5 mg | 72 | 845 |
| trans-Polyenoic Fatty Acids | 26 mg | 7.4 mg | 4 | 200 |
| Amino Acids (19) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 1.5 g | 416.7 mg | 13 | 104 |
| Arginine | 5.3 g | 1.5 g | 7 | 10 |
| Aspartic Acid | 2.9 g | 827.8 mg | 12 | 97 |
| Betaine | 1.5 mg | 425.2 µg | 5 | 312 |
| Cystine | 327 mg | 92.7 mg | 31 | 169 |
| Glutamic Acid | 6.1 g | 1.7 g | 14 | 64 |
| Glycine | 1.8 g | 516 mg | 10 | 77 |
| Histidine | 770 mg | 218.3 mg | 14 | 276 |
| Isoleucine | 1.3 g | 357.2 mg | 12 | 86 |
| Leucine | 2.4 g | 677.6 mg | 9 | 105 |
| Lysine | 1.2 g | 345.9 mg | 11 | 233 |
| Methionine | 595 mg | 168.7 mg | 16 | 375 |
| Phenylalanine | 1.7 g | 484.8 mg | 10 | 41 |
| Proline | 1.3 g | 368.5 mg | 11 | 138 |
| Serine | 1.7 g | 467.8 mg | 11 | 52 |
| Threonine | 985 mg | 279.2 mg | 13 | 114 |
| Tryptophan | 569 mg | 161.3 mg | 9 | 34 |
| Tyrosine | 1.1 g | 306.2 mg | 11 | 72 |
| Valine | 1.6 g | 442.3 mg | 12 | 79 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 29.8 g | 8.4 g | 13 | 148 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 57 µg | 16.2 µg | 55 | 398 |
| Folate, food | 57 µg | 16.2 µg | 54 | 232 |
| Folate, total | 57 µg | 16.2 µg | 55 | 327 |
| Niacin | 4.4 mg | 1.3 mg | 55 | 840 |
| Pantothenic Acid | 570 µg | 161.6 µg | 58 | 621 |
| Riboflavin | 150 µg | 42.5 µg | 87 | 661 |
| Thiamin | 70 µg | 19.8 µg | 125 | 814 |
| Vitamin B6 | 100 µg | 28.3 µg | 129 | 881 |
| Vitamin C | 1.8 mg | 510.3 µg | 39 | 605 |
| Fat-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 1 µg | 0.3 µg | 4 | 463 |
| alpha-Tocopherol | 560 µg | 158.8 µg | 86 | 587 |
| beta-Carotene | 5 µg | 1.4 µg | 28 | 1161 |
| beta-Tocopherol | 90 µg | 25.5 µg | 20 | 75 |
| delta-Tocopherol | 280 µg | 79.4 µg | 17 | 200 |
| gamma-Tocopherol | 12.7 mg | 3.6 mg | 11 | 44 |
| Lutein + Zeaxanthin | 30 µg | 8.5 µg | 18 | 1004 |
| Phylloquinone | 4.5 µg | 1.3 µg | 34 | 879 |
| Vitamin A, IU | 8 IU | 2.3 IU | 54 | 1030 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 52 mg | 14.7 mg | 75 | 495 |
| Copper, Cu | 1.3 mg | 362.9 µg | 49 | 129 |
| Iron, Fe | 8.1 mg | 2.3 mg | 14 | 249 |
| Magnesium, Mg | 550 mg | 155.9 mg | 6 | 15 |
| Manganese, Mn | 4.5 mg | 1.3 mg | 12 | 65 |
| Phosphorus, P | 1.2 g | 331.7 mg | 7 | 21 |
| Potassium, K | 788 mg | 223.4 mg | 29 | 191 |
| Selenium, Se | 9.4 µg | 2.7 µg | 48 | 599 |
| Sodium, Na | 256 mg | 72.6 mg | 49 | 893 |
| Zinc, Zn | 7.6 mg | 2.2 mg | 13 | 194 |
| Other Micronutrients (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| beta-Sitosterol | 13 mg | 3.7 mg | 24 | 65 |
| Campesterol | 3 mg | 850.5 µg | 12 | 41 |
| Choline | 63 mg | 17.9 mg | 12 | 531 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 2 g | 575.5 mg | 109 | 2612 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 4.4 g | 1.2 g | 23 | 236 |
| Kcal (Energy) | 574 kcal | 162.7 kcal | 59 | 119 |
| KJ (Energy) | 2,400 kj | 680.4 kj | 33 | 66 |
Foods Available Online
We searched Amazon for "Pumpkin & Squash Seed Kernels" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Pumpkin & Squash Seed Kernels (Roasted, With Salt Added, Seeds)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup | 118.0 g | 4.2 oz |
2 Similar Nuts or Seeds
Explore the nutrient content of similar nuts and seeds below by clicking on their names.
Similar Nuts and Seeds 1 - 2
Click on a food to explore all of the nutrients it contains.
| Pumpkin & Squash Seed Kernels | No of Nutrients |
(Dried, Seeds) | 98 |
(Roasted, Without Salt, Seeds) | 99 |
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