Roasted Pumpkin and Squash Seeds with Salt
nuts-seeds SR Legacy · per 100g
Roasted Pumpkin and Squash Seeds with Salt provides 446 kcal per 100g, with 18.6 g protein, 19.4 g fat, and 53.8 g carbohydrates. It is a notable source of Zinc (10 mg, 94% RDA), Copper (0.690 mg, 77% RDA), Magnesium (262 mg, 66% RDA), Dietary Fiber (18 g, 48% RDA), Iron (3.3 mg, 41% RDA), Potassium (919 mg, 27% RDA), and Manganese (0.496 mg, 22% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
446kcal
Calories
18.6g
Protein
19.4g
Total Fat
53.8g
Carbs
Protein 16.0%
Fat 37.6%
Carbs 46.4%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 446.0 | kcal | — |
| Protein | 18.6 | g | 33% |
| Total Fat | 19.4 | g | — |
| Carbohydrate | 53.8 | g | 41% |
| Water | 4.5 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 0.300 | mg | 0% |
| Thiamin (B1) | 0.034 | mg | 3% |
| Riboflavin (B2) | 0.052 | mg | 4% |
| Niacin (B3) | 0.286 | mg | 2% |
| Pantothenic Acid (B5) | 0.056 | mg | 1% |
| Vitamin B6 | 0.037 | mg | 3% |
| Folate (DFE) | 9.0 | mcg | 2% |
| Choline | 39.1 | mg | 7% |
| Vitamin A (RAE) | 3.0 | mcg | 0% |