Seeds, pumpkin seeds (pepitas), raw
| Staple: | true |
| Ingredient type: | Basic Ingredient |
| Name EN: | Seeds, pumpkin seeds (pepitas), raw |
| Name ES: | Semillas, semillas de calabaza (pepitas), crudas |
| Name DE: | Samen, Kürbiskerne (Pepitas), roh |
| NDB: | 12014 |
| USDA Description: | Seeds, pumpkin seeds (pepitas), raw |
| USDA Food Source Category: | Nut and Seed Products (Code 1200) |
Nutrition Dashboard
Targets
Calories
559
of 2000.0 kcal
of 2000.0 kcal
28%
of target
of target
-1441kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
67%
40.0g |
Fats
|
|
22%
29.9g |
Protein
|
|
10%
13.6g |
Net Carbs
|
▼
Low Carb Level
Targets
Water
7 /
3700 g
0%
Fiber
5 /
30 g
17%
Protein
30 /
50 g
60%
Net Carbs
14 /
50 g
27%
Total Fat
40 /
70 g
57%
Sodium
0 /
2300 mg
0%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
172.3 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
20.7 g
Omega-3
0.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 66/100 | High |
 |
Fiber Density Score | 61/100 | High |
 |
Protein Density Score | 71/100 | High |
 |
Vitamin Density Score | 33/100 | Medium |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 559 kcal |
28%
|
| Protein | 30 g |
60%
|
| Water | 7 g |
0%
|
| Fiber | 5 g |
17%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 ug |
0%
|
| Vitamin C | 2 mg |
2%
|
| Vitamin E | 2 mg |
15%
|
| Vitamin D | 0 mcg | -- |
| Vitamin K1 | 7 ug |
6%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
23%
|
| Vitamin B2 | 0 mg |
12%
|
| Vitamin B3 | 5 mg |
31%
|
| Vitamin B5 | 1 mg |
15%
|
| Vitamin B6 | 0 mg |
11%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 58 ug |
14%
|
| Vitamin B12 | 0 mcg | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 37 mg |
4%
|
| Chromium | 0 mcg | -- |
| Copper | 1 mg |
137%
|
| Iodine | 0 mcg | -- |
| Iron | 8 mg |
46%
|
| Manganese | 4 mg |
179%
|
| Magnesium | 500 mg |
125%
|
| Phosphorus | 1150 mg |
164%
|
| Potassium | 691 mg |
15%
|
| Selenium | 21 ug |
37%
|
| Sodium | 0 mg | -- |
| Zinc | 6 mg |
58%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 19 g |
6%
|
| Net Carbs | 14 g |
27%
|
| Sugars | 1 g |
3%
|
| Starches | 1 g |
3%
|
| Fiber | 5 g |
17%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 30 g |
60%
|
| Alanine | 1 g |
30%
|
| Arginine † | 5 g |
107%
|
| Aspartic Acid | 3 g |
59%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 6 g |
124%
|
| Glycine † | 2 g |
37%
|
| Histidine * | 1 g |
16%
|
| Isoleucine * ^ | 1 g |
26%
|
| Leucine * ^ | 2 g |
48%
|
| Lysine * | 1 g |
25%
|
| Methionine * | 1 g |
86%
|
| Phenylalanine * | 2 g |
35%
|
| Proline † | 1 g |
26%
|
| Serine | 2 g |
33%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
20%
|
| Tryptophan * | 1 g |
64%
|
| Tyrosine † | 1 g |
22%
|
| Valine * ^ | 2 g |
32%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 40 g |
57%
|
| Monounsaturated | 16 g |
81%
|
| Polyunsaturated | 21 g |
105%
|
| Omega-3 | 0 g |
1%
|
| Omega-3 ALA | 0 g |
1%
|
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 21 g |
103%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 21 g |
103%
|
| Saturated | 9 g |
43%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 63 mg |
11%
|
| Betaine | 0 mg | -- |
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |