Roasted Pumpkin and Squash Seed Kernels with Salt
nuts-seeds SR Legacy · per 100g
Roasted Pumpkin and Squash Seed Kernels with Salt provides 574 kcal per 100g, with 29.8 g protein, 49.0 g fat, and 14.7 g carbohydrates. It is a notable source of Manganese (4.5 mg, 195% RDA), Phosphorus (1174 mg, 168% RDA), Copper (1.3 mg, 142% RDA), Magnesium (550 mg, 138% RDA), Iron (8.1 mg, 101% RDA), Zinc (7.6 mg, 69% RDA), and Niacin (B3) (4.4 mg, 28% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
574kcal
Calories
29.8g
Protein
49.0g
Total Fat
14.7g
Carbs
Protein 19.3%
Fat 71.2%
Carbs 9.5%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 574.0 | kcal | — |
| Protein | 29.8 | g | 53% |
| Total Fat | 49.0 | g | — |
| Carbohydrate | 14.7 | g | 11% |
| Water | 2.0 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 1.8 | mg | 2% |
| Thiamin (B1) | 0.070 | mg | 6% |
| Riboflavin (B2) | 0.150 | mg | 12% |
| Niacin (B3) | 4.4 | mg | 28% |
| Pantothenic Acid (B5) | 0.570 | mg | 11% |
| Vitamin B6 | 0.100 | mg | 8% |
| Folate (DFE) | 57.0 | mcg | 14% |
| Choline | 63.0 | mg | 11% |
| Vitamin E | 0.560 | mg | 4% |
| Vitamin K | 4.5 | mcg | 4% |