Pumpkin and Squash Seed, Roasted Substitute Options

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Caloric Profile

Total Calories

Carb%

Fat%

Protien%

Diet Suitablity

Zone Diet

Low Fat Diet

Low carb Diet

Good Nutrients

Water

Dietary Fiber

Monosaturated Fat

Polysaturated Fat

Iron

Calcium

Vitamin A

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Bad Elements

Cholesterol

Saturated Fat

TransFatty Acids

Sodium

Sugar

Alcohol

x

54

Pumpkin and Squash Seed, Roasted

446

46%

38%

16%

Average

Average

Low

4.5 g

0 g

6 g

8.8 g

3.3 mg

55 mg

62 IU

0.04 mg

0 mcg

0.3 mg

0 mg

3.7 g

0 g

18 mg

0 g

0 g

x

71

Roasted and Toasted Whole Sesame Seeds

565

17%

72%

11%

Low

Low

Low

3.3 g

14 g

18.1 g

21 g

14.8 mg

988.9 mg

9 IU

0.8 mg

0 mcg

0 mg

0 mg

6.7 g

0 g

11 mg

0 g

0 g

x

90

Roasted Breadfruit Seeds

207

77%

12%

12%

Low

High

Low

49.7 g

6 g

0.3 g

1.4 g

0.9 mg

86 mg

294 IU

0.42 mg

0 mcg

7.6 mg

0 mg

0.73 g

0 g

28 mg

0 g

0 g

x

56

With Salt Added Dry Roasted Sunflower Seed Kernels Seeds

582

15%

72%

12%

Low

Average

Low

1.2 g

9 g

9.5 g

32.9 g

3.8 mg

70 mg

9 IU

0.8 mg

0 mcg

1.4 mg

26.1 mg

0 mg

5.2 g

0 g

410 mg

2.7 g

0 g

x

64

Without Salt Dry Roasted Sunflower Kernels Seeds

582

15%

72%

12%

Low

Average

Low

1.2 g

11.1 g

9.5 g

32.9 g

3.8 mg

70 mg

9 IU

0.8 mg

0 mcg

1.4 mg

26.1 mg

0 mg

5.2 g

0 g

3 mg

2.7 g

0 g