Sweet and Spicy Pumpkin Seeds has a average-calorie, low-carb, high-fat and average-protein content. It is a good source of Iron and Niacin.
The food contains 8.2g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 8.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons.
It gives a good yield of Iron at 9.54 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is very high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 71, for Sweet and Spicy Pumpkin Seeds, and we advise that this food in moderation.
Calories from Protein | 14% | |
Calories from Fat | 72% | |
Calories from Carbs | 14% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 250 IU | 5% | ||
Vitamin C | 1.2 mg | 2% | ||
Thiamin | 0.11 mg | 7% | ||
Niacin | 4.2 mg | 21% | ||
Vitamin B6 | 0.1 mg | 5% | ||
Folate | 44 mcg | 11% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 20 mg | 2% | ||
Iron | 9.5 mg | 53% | ||
Magnesium | 264 mg | 66% | ||
Potassium | 299 mg | 8.5% | ||
Sodium | 340 mg | 14.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 8.2 g | 2.7% | ||
Dietary Fiber | 1.3 g | 5.2% | ||
Sugars | 2.2 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 8.5 g | 17% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 18.7 g | 28.8% | ||
Saturated Fat | 4.8 g | 24% |
Serving size
Amount Per Serving
Calories 220 Calories from Fat 168
% Daily Value *
Total Fat 18.7 g 28.8%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 8 mg 2.7%
Sodium 340 mg 14.2%
Total Carbohydrates 8.2 g 2.7%
Dietary Fiber 1.3 g5.2%
Sugars 2.2 g
Protein 8.5 g 17%
Vitamin A 5% Vitamin C 2%
Calcium 2% Iron 53%
*Based on a 2000 Calorie diet
Per Serving | Calories 219
Protein 4.8 g | Carbs 12.7 g | Fat 18.1 g
Per Serving | Calories 362
Protein 45.1 g | Carbs 21.8 g | Fat 9.8 g
Per Serving | Calories 100
Protein 1.4 g | Carbs 17 g | Fat 3.7 g
Per Serving | Calories 362
Protein 9.5 g | Carbs 28.9 g | Fat 23.2 g
Per Serving | Calories 686
Protein 6.6 g | Carbs 67.2 g | Fat 45 g
Per Serving | Calories 97
Protein 1.2 g | Carbs 12.7 g | Fat 5 g
Per Serving | Calories 179
Protein 5.1 g | Carbs 39.8 g | Fat 0.3 g
Per Serving | Calories 122
Protein 1 g | Carbs 16.5 g | Fat 6.4 g