BNI™ 096.24f: Pumpkin seed kernels (USDA)

dietBNI™ 96.24f: 12014, Seeds, pumpkin and squash seed kernels, dried, USDA, 2012.

Raw pumpkin and squash seed kernels.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 30.2 120.8 20.0 20.0 121.1 30.3
Carbohydrate 10.7 42.8 7.1 55.0 333.0 83.3
Sugar 1.4 5.6 0.9 < 10.0 < 60.6 < 15.1
Fat 49.1 441.9 73.0 25.0 151.4 16.8
Saturated fat 8.7 78.3 12.9 < 10.0 < 60.6 < 6.7
Fiber 6.0 - 20.0 30.3 - 9.1
Sodium 0.007 - 0.4 < 30.3 - < 0.606
Misc 4.0 - - - - -40.0
Total 100.0 605.5 100.0 100.0 605.5 100.0
kJul - 2533.4 - - 2533.4 -
Nutritional balance (100g)
(good) Adequate in protein
x (bad) Extremely low in carbohydrate
(good) Very low in sugar
x (bad) Extremely high in fat
x (bad) High in saturated fat
x (bad) Extremely low in fiber
(good) Extremely low in sodium
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   *
10% *
15%    *
20%
25%   
30%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * *
kcal per serving = 169.5 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 96.24
Add now or next meal 0.9 g fiber Reduce BNI to 85.96
- 0.0 mg sodium -
Both reduce BNI to 85.96
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
Burn out 5.0 excess kcal saturated fat
Burn out 67.9 excess kcal other fats
Burn out a total of 72.9 kcal Reduce BNI to 53.26
Burn those kcal out doing… 1457 steps
or 24 minutes slow walking (~3.2km/h)
or 16 minutes fast walking (~5.6km/h)
or 7 minutes jogging (~8km/h)
or 15 minutes leisure cycling (<16km/h)
or 9 minutes swimming
or 7 minutes stair treadmill
Reduce kcal to 96.7 kcal per serving All reduce BNI to 42.98
96.7 kcal = energy for approximately 58 minutes (~ 1.0 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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