Pepitas (Roasted Pumpkin Seeds) 1 has a average-calorie, low-carb, high-fat and average-protein content.
The food contains 6.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 8.4 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing Pepitas (Roasted Pumpkin Seeds) 1 has been given a composite ranking of 48, and in moderation.
Calories from Protein | 16% | |
Calories from Fat | 72% | |
Calories from Carbs | 12% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 161.8 IU | 3.2% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 2.9 mg | 4.9% | Mid 40% | Average |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 5.9 mg | 29.4% | Top 10% | Very High |
Vitamin B6 | 0 mg | |||
Folate | 55.9 mcg | 14% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 47.1 mg | 4.7% | Mid 40% | Average |
Iron | 8.8 mg | 49% | Top 10% | Very High |
Magnesium | 561.8 mg | 140.4% | Top 10% | Very High |
Phosphorus | 1170.6 mg | 117.1% | Top 10% | Very High |
Potassium | 776.5 mg | 22.2% | Top 10% | Very High |
Sodium | 664.1 mg | 27.7% | Top 10% | Very High |
Zinc | 8.8 mg | 58.8% | Top 10% | Very High |
Copper | 0 mg | |||
Manganese | 2.9 mg | 147.1% | Top 10% | Very High |
Selenium | 8.8 mcg | 12.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 18.2 g | 6.1% | Mid 40% | Average |
Dietary Fiber | 4.1 g | 16.5% | Top 10% | Very High |
Sugars | 0.9 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 24.7 g | 49.4% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 2.9 mg | |||
Tyrosine | 0 mg | |||
Valine | 2.9 mg | |||
Arginine | 5.9 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 2.9 mg | |||
Glutamic Acid | 5.9 mg | |||
Glycine | 2.9 mg | |||
Proline | 0 mg | |||
Serine | 2.9 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 49.7 g | 76.5% | Top 10% | Very High |
Saturated Fat | 9.1 g | 45.6% | Top 30% | High |
Monounsaturated Fat | 17.6 g | |||
Polyunsaturated Fat | 20.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 5.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 197 Calories from Fat 152
% Daily Value *
Total Fat 16.9 g 26%
Saturated Fat 3.1 g 15.5%
Trans Fat
Cholesterol 0 mg
Sodium 225.8 mg 9.4%
Total Carbohydrates 6.2 g 2.1%
Dietary Fiber 1.4 g5.6%
Sugars 0.3 g
Protein 8.4 g 16.8%
Vitamin A 1.1% Vitamin C 1.7%
Calcium 1.6% Iron 16.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 54
Protein 1.3 g | Carbs 8.8 g | Fat 2.2 g
Per Serving | Calories 75
Protein 1.4 g | Carbs 13 g | Fat 2.2 g
Per Serving | Calories 583
Protein 26.3 g | Carbs 18.8 g | Fat 49.4 g
Per Serving | Calories 394
Protein 11.6 g | Carbs 49.9 g | Fat 16.5 g
Per Serving | Calories 221
Protein 17.4 g | Carbs 0.94 g | Fat 15.9 g
Per Serving | Calories 246
Protein 21 g | Carbs 1.84 g | Fat 17.4 g
Per Serving | Calories 134
Protein 17.2 g | Carbs 3.1 g | Fat 5.9 g
Per Serving | Calories 482
Protein 33.7 g | Carbs 0.69 g | Fat 37.1 g