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Nutrients in 1 kilogram of Boiled Pumpkin

Boiled and Drained Pumpkin.

Macros Ratio

Protein Fat Carbs
12%
3%
85%
1 kg ▼

Macro Nutrients

Boiled Pumpkin
Energy200 kcal
6.9%
Boiled and Drained Pumpkin has 200 kcal of Energy per 1 kilogram, which is 6.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.7 g
0.72%
Boiled and Drained Pumpkin has 0.7 g of Fat per 1 kilogram, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.37 g
1.16%
Boiled and Drained Pumpkin has 0.37 g of Saturated Fat per 1 kilogram, which is 1.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.25%
Boiled and Drained Pumpkin has 0.02 g of Omega 3 per 1 kilogram, which is 1.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.02 g
0.12%
Boiled and Drained Pumpkin has 0.02 g of Omega 6 per 1 kilogram, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Pumpkin has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate49 g
37.7%
Boiled and Drained Pumpkin has 49 g of Carbohydrate per 1 kilogram, which is 37.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars21 g
28.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin has 20.8 g of Sugars per 1 kilogram, which is 28.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29%
Boiled and Drained Pumpkin has 11 g of Fiber per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.2 g
13%
Boiled and Drained Pumpkin has 7.2 g of Protein per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin
Vitamin A2880 μg
320%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin has 2880 μg of Vitamin A per 1 kilogram, which is 320% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg
26%
Thiamine
Boiled and Drained Pumpkin has 0.31 mg of Vitamin B1 per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.78 mg
60%
Riboflavin
Boiled and Drained Pumpkin has 0.78 mg of Vitamin B2 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.13 mg
26%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin has 4.13 mg of Vitamin B3 per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52 mg
40%
Pantothenic acid
Boiled and Drained Pumpkin has 2.01 mg of Vitamin B5 per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
34%
Pyridoxine
Boiled and Drained Pumpkin has 0.44 mg of Vitamin B6 per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B990 μg
22.5%
Folates and Folic Acid
Boiled and Drained Pumpkin has 90 μg of Vitamin B9 per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pumpkin has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C47 mg
52.2%
Ascorbic acid
Boiled and Drained Pumpkin has 47 mg of Vitamin C per 1 kilogram, which is 52.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Pumpkin has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8 mg
53.3%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin has 8 mg of Vitamin E per 1 kilogram, which is 53.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K8 μg
6.67%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin has 8 μg of Vitamin K per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin
Calcium150 mg
15%
Boiled and Drained Pumpkin has 150 mg of Calcium per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.91 mg
101%
Boiled and Drained Pumpkin has 0.91 mg of Copper per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.7 mg
71.3%
Boiled and Drained Pumpkin has 5.7 mg of Iron per 1 kilogram, which is 71.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium90 mg
21.4%
Boiled and Drained Pumpkin has 90 mg of Magnesium per 1 kilogram, which is 21.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.89 mg
38.7%
Boiled and Drained Pumpkin has 0.89 mg of Manganese per 1 kilogram, which is 38.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus300 mg
43%
Boiled and Drained Pumpkin has 300 mg of Phosphorus per 1 kilogram, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2300 mg
67.6%
Boiled and Drained Pumpkin has 2300 mg of Potassium per 1 kilogram, which is 67.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2 μg
3.64%
Boiled and Drained Pumpkin has 2 μg of Selenium per 1 kilogram, which is 3.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10 mg
0.67%
Boiled and Drained Pumpkin has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.3 mg
21%
Boiled and Drained Pumpkin has 2.3 mg of Zinc per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water937 g
25.3%
Boiled and Drained Pumpkin has 936.9 g of Water per 1 kilogram, which is 25.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Pumpkin:
Minerals in 1 kilogram of Boiled and Drained Pumpkin:
Macronutrients in 1 kilogram of Boiled and Drained Pumpkin:



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