How many vitamins in Seeds, pumpkin and squash seed kernels, roasted, without salt
People with low levels of vitamin in diet can suffer deficiency diseases.
Vitamins are really important substances for the body's health. For this reason we recommend you maintain a balanced vitamins intake.
The essential vitamins present in Seeds, pumpkin and squash seed kernels, roasted, without salt are: Vitamin B-9 (57 mg), Vitamin A (8 IU) and Vitamin K (4.5 µg).
Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 8 IU of Vitamin A. It provides the 0% of the daily recommended value for the average adult.
Vitamin C, also known as ascorbic acid, is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin, which means your body doesn’t store it. It helps lessen oxidative stress to the body and is thought to lower cancer risk.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 1.8 milligrams of Vitamin C. It provides the 3% of the daily recommended value for the average adult.
The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 0.56 milligrams of Vitamin E. It provides the 4% of the daily recommended value for the average adult.
Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia.
4.5 micrograms of Vitamin K can be found on every 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, the 6% of the total daily recommended Vitamin K intake.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 0.07 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 0.15 milligrams of Vitamin B-2. It provides the 9% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 4.43 milligrams of Vitamin B-3. It provides the 22% of the daily recommended value for the average adult.
Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 0.57 milligrams of Vitamin B-5, that’s the 6% of the daily recommended value for an adult.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 57 micrograms of Vitamin B-9, that’s the 14% of the daily recommended value for an adult.
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Minerals in Seeds, pumpkin and squash seed kernels, roasted, without salt
There are 2 kinds of minerals your body needs: macrominerals and microminerals. Your body needs larger amounts of macrominerals than trace minerals. Prominent Macrominerals or major minerals are Sodium, Potassium, Calcium or Magnesium. The trace or Micromineral group is made up of iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Potassium (788 mg), Magnesium (550 mg) and Calcium (52 mg) are some of the minerals present in Seeds, pumpkin and squash seed kernels, roasted, without salt.
Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight.
52 milligrams of calcium can be found on every 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, the 5% of the total daily recommended calcium intake.
Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 8.07 milligrams of iron. It provides the 45% of the daily recommended value for the average adult.
The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 788 milligrams of potassium. It provides the 17% of the daily recommended value for the average adult.
Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 550 milligrams of magnesium, that’s the 138% of the daily recommended value for one person.
Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 1,174 milligrams of phosphorus, that’s the 117% of the daily recommended value for one person.
Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 18 milligrams of sodium. It provides the 1% of the daily recommended value for the average adult.
Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system.
7.64 milligrams of zinc can be found on every 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, the 51% of the total daily recommended zinc intake.
Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells.
In 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt, you can find 1.27 milligrams of copper. It provides the 64% of the daily recommended value for the average adult.
Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 4.49 milligrams of manganese, that’s the 225% of the daily recommended value for an adult.
Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contains 9.4 micrograms of selenium, that’s the 13% of the daily recommended value for an adult.
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Calories in Seeds, pumpkin and squash seed kernels, roasted, without salt
We need an average of 2,000 calories per day to maintain body functions. 100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt have 574 calories, the 29% of your total daily calorie needs.
There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.
Fats and Cholesterol
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contain the 75% of your total daily needs: 49.05 grams of total fat.
An average adult needs 65 grams of total fat per day. 65 grams fat equals to the 30% of calories consumed by humans and represents the estimated daily needed for a 133-lb. person to maintain her or his weight. For a 167-lb. person the estimated daily needed are 80 grams fat.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
100 grams of Seeds, pumpkin and squash seed kernels, roasted, without salt contain 8.54 grams of saturated fat, the 43% of your total daily needs.
Monounsaturated fatty acids
15.73 g
Polyunsaturated fatty acids
19.85 g
Data Facts Table of Seeds, pumpkin and squash seed kernels, roasted, without salt
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
574 kcal |
29 % |
| Total fat |
49.05 g |
75 % |
| Carbohydrates |
14.71 gr |
5 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
18 mg |
1 % |
| Water |
2.03 mg |
2.0 % |
| Protein |
29.84 g |
60 % |
| VITAMINS |
| Vitamin A |
8 IU |
0 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
1.8 mg |
3 % |
| Vitamin D |
- |
- |
| Vitamin E |
0.56 mg |
4 % |
| Vitamin K |
4.5 mg |
6 % |
| Vitamin B-1 |
0.07 µg |
5 % |
| Vitamin B-2 |
0.15 mg |
9 % |
| Vitamin B-3 |
4.43 mg |
22 % |
| Vitamin B-5 |
0.57 mg |
6 % |
| Vitamin B-9 |
57 mg |
14 % |
| MINERALS |
| Calcium |
52 mg |
5 % |
| Iron |
8.07 mg |
45 % |
| Potassium |
788 mg |
17 % |
| Phosphorus |
1,174 mg |
117 % |
| Sodium |
18 mg |
1 % |
| Zinc |
7.64 mg |
51 % |
| Copper |
1.27 mg |
64 % |
| Fluorine |
- |
- |
| Manganese |
4.49 mg |
225 % |
| Selenium |
9.4 µg |
13 % |