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Nutritional Profile of Whole Pumpkin & Squash Seeds (Roasted, Without Salt, Seeds)
We got 57 nutritional values in our nutrition profile for Whole Pumpkin & Squash Seeds (Roasted, Without Salt, Seeds).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for five nutrients.
Most notable of them being
- Arginine (Amino Acids)
- Fiber, total dietary (Carbohydrates)
- Zinc, Zn (Minerals)
- Magnesium, Mg (Minerals)
Also, when compared to all foods, it ranks high (Top 250) for 12 additional nutrients.
With the highest ranking of them being
- KJ (Energy) (Other)
- Glycine (Amino Acids)
- Tryptophan (Amino Acids)
- Potassium, K (Minerals)
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 top-of-the-line (Top 10) for four nutrients.
These are
- Fiber, total dietary (Carbohydrates)
- Lysine (Amino Acids)
- Zinc, Zn (Minerals)
- Carbohydrates, by difference (Carbohydrates)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for nine additional nutrients.
With the highest ranking of them being
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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: Whole Pumpkin & Squash Seeds (Roasted, Without Salt, Seeds)
In food category: Nuts and Seeds
| Carbohydrates (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 53.8 g | 15.3 g | 10 | 467 |
| Fiber, total dietary | 18.4 g | 5.2 g | 3 | 78 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 6 g | 1.7 g | 109 | 790 |
| Fatty Acids, total polyunsaturated | 8.8 g | 2.5 g | 89 | 291 |
| Fatty Acids, total saturated | 3.7 g | 1 g | 124 | 1083 |
| Total Lipid (Fat) | 19.4 g | 5.5 g | 116 | 455 |
| Saturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 19 mg | 5.4 mg | 39 | 691 |
| Myristic Acid (14:0) | 22 mg | 6.2 mg | 64 | 1128 |
| Palmitic Acid (16:0) | 2.4 g | 671.9 mg | 113 | 893 |
| Stearic Acid (18:0) | 1.2 g | 337.4 mg | 83 | 648 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 6 g | 1.7 g | 107 | 742 |
| Palmitoleic Acid (16:1) | 42 mg | 11.9 mg | 67 | 941 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 8.8 g | 2.5 g | 81 | 260 |
| Linolenic Acid (18:3) | 77 mg | 21.8 mg | 84 | 879 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 875 mg | 248.1 mg | 35 | 247 |
| Arginine | 3.1 g | 864.7 mg | 17 | 51 |
| Aspartic Acid | 1.9 g | 530.1 mg | 31 | 202 |
| Cystine | 228 mg | 64.6 mg | 53 | 268 |
| Glutamic Acid | 3.3 g | 924.2 mg | 51 | 316 |
| Glycine | 1.4 g | 385.6 mg | 21 | 123 |
| Histidine | 515 mg | 146 mg | 31 | 521 |
| Isoleucine | 956 mg | 271 mg | 20 | 156 |
| Leucine | 1.6 g | 445.1 mg | 18 | 188 |
| Lysine | 1.4 g | 394.1 mg | 7 | 216 |
| Methionine | 417 mg | 118.2 mg | 27 | 550 |
| Phenylalanine | 924 mg | 261.9 mg | 33 | 174 |
| Proline | 756 mg | 214.3 mg | 45 | 401 |
| Serine | 868 mg | 246.1 mg | 42 | 243 |
| Threonine | 683 mg | 193.6 mg | 36 | 405 |
| Tryptophan | 326 mg | 92.4 mg | 23 | 139 |
| Tyrosine | 770 mg | 218.3 mg | 16 | 303 |
| Valine | 1.5 g | 422.4 mg | 14 | 86 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 18.6 g | 5.3 g | 50 | 377 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 9 µg | 2.6 µg | 89 | 446 |
| Folate, food | 9 µg | 2.6 µg | 88 | 280 |
| Folate, total | 9 µg | 2.6 µg | 90 | 384 |
| Niacin | 286 µg | 81.1 µg | 154 | 2245 |
| Pantothenic Acid | 56 µg | 15.9 µg | 102 | 1129 |
| Riboflavin | 52 µg | 14.7 µg | 122 | 759 |
| Thiamin | 34 µg | 9.6 µg | 135 | 850 |
| Vitamin B6 | 37 µg | 10.5 µg | 138 | 944 |
| Vitamin C | 300 µg | 85 µg | 54 | 620 |
| Fat-soluble Vitamins (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Vitamin A, IU | 62 IU | 17.6 IU | 30 | 976 |
| Vitamin A, RAE | 3 µg | 0.9 µg | 18 | 710 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 55 mg | 15.6 mg | 72 | 492 |
| Copper, Cu | 690 µg | 195.6 µg | 92 | 271 |
| Iron, Fe | 3.3 mg | 938.4 µg | 79 | 590 |
| Magnesium, Mg | 262 mg | 74.3 mg | 39 | 85 |
| Manganese, Mn | 496 µg | 140.6 µg | 87 | 557 |
| Phosphorus, P | 92 mg | 26.1 mg | 124 | 572 |
| Potassium, K | 919 mg | 260.5 mg | 20 | 154 |
| Sodium, Na | 18 mg | 5.1 mg | 90 | 1133 |
| Zinc, Zn | 10.3 mg | 2.9 mg | 7 | 84 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 4.5 g | 1.3 g | 70 | 2439 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 3.8 g | 1.1 g | 32 | 282 |
| Kcal (Energy) | 446 kcal | 126.4 kcal | 86 | 242 |
| KJ (Energy) | 1,870 kj | 530.1 kj | 52 | 119 |
Foods Available Online
We searched Amazon for "Whole Pumpkin & Squash Seeds" 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 Whole Pumpkin & Squash Seeds (Roasted, Without Salt, 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 |
|---|---|---|
| Oz (85 Seeds) | 28.4 g | 1.0 oz |
| Cup | 64.0 g | 2.3 oz |
1 Similar Nuts or Seeds
Explore the nutrient content of similar nuts and seeds below by clicking on their names.
Similar Nuts and Seeds 1 - 1
Click on the food to explore all the other nutrients it contains.
| Whole Pumpkin & Squash Seeds | No of Nutrients |
(Roasted, With Salt Added, Seeds) | 59 |
Recommended High Quality Supplements
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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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