Nutrients in 300 calories of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Weight per 300 Calories

Pumpkin

1154g

Raw Pumpkin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

84%

300 kcal ▼

Macro Nutrients

Pumpkin

Energy300 kcal

10.3%

Raw Pumpkin has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.15 g

1.2%

Raw Pumpkin has 1.1538461538462 g of Fat per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.88%

Raw Pumpkin has 0.6 g of Saturated Fat per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.035 g

2.16%

Raw Pumpkin has 0.034615384615385 g of Omega 3 per 300 calories, which is 2.16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.023 g

0.14%

Raw Pumpkin has 0.023076923076923 g of Omega 6 per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pumpkin has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75 g

57.7%

Raw Pumpkin has 75 g of Carbohydrate per 300 calories, which is 57.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32 g

44%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pumpkin has 31.846153846154 g of Sugars per 300 calories, which is 44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber5.77 g

15%

Raw Pumpkin has 5.7692307692308 g of Fiber per 300 calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.6%

Raw Pumpkin has 11.538461538462 g of Protein per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin

Vitamin A4915 μg

546%

RAE, retinol activity equivalents

Raw Pumpkin has 4915.3846153846 μg of Vitamin A per 300 calories, which is 546% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48%

Thiamine

Raw Pumpkin has 0.57692307692308 mg of Vitamin B1 per 300 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.27 mg

98%

Riboflavin

Raw Pumpkin has 1.2692307692308 mg of Vitamin B2 per 300 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.92 mg

43.3%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin has 6.9230769230769 mg of Vitamin B3 per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.44 mg

68.8%

Pantothenic acid

Raw Pumpkin has 3.4384615384615 mg of Vitamin B5 per 300 calories, which is 68.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.7 mg

54%

Pyridoxine

Raw Pumpkin has 0.70384615384615 mg of Vitamin B6 per 300 calories, which is 54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9185 μg

46%

Folates and Folic Acid

Raw Pumpkin has 184.61538461538 μg of Vitamin B9 per 300 calories, which is 46% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pumpkin has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C104 mg

115%

Ascorbic acid

Raw Pumpkin has 103.84615384615 mg of Vitamin C per 300 calories, which is 115% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pumpkin has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12.2 mg

81.5%

Tocopherols and Tocotrienols

Raw Pumpkin has 12.230769230769 mg of Vitamin E per 300 calories, which is 81.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.7 μg

10.6%

Phytomenadione or phylloquinone

Raw Pumpkin has 12.692307692308 μg of Vitamin K per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium242 mg

24.2%

Raw Pumpkin has 242.30769230769 mg of Calcium per 300 calories, which is 24.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.47 mg

163%

Raw Pumpkin has 1.4653846153846 mg of Copper per 300 calories, which is 163% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9.23 mg

115%

Raw Pumpkin has 9.2307692307692 mg of Iron per 300 calories, which is 115% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium138 mg

33%

Raw Pumpkin has 138.46153846154 mg of Magnesium per 300 calories, which is 33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.44 mg

62.7%

Raw Pumpkin has 1.4423076923077 mg of Manganese per 300 calories, which is 62.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus508 mg

72.5%

Raw Pumpkin has 507.69230769231 mg of Phosphorus per 300 calories, which is 72.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3923 mg

115%

Raw Pumpkin has 3923.0769230769 mg of Potassium per 300 calories, which is 115% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.46 μg

6.3%

Raw Pumpkin has 3.4615384615385 μg of Selenium per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11.5 mg

0.77%

Raw Pumpkin has 11.538461538462 mg of Sodium per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.6%

Raw Pumpkin has 3.6923076923077 mg of Zinc per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1057 g

28.6%

Raw Pumpkin has 1056.9230769231 g of Water per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Pumpkin:

300 calories of Pumpkin has outstanding amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Pumpkin:

300 calories of Pumpkin has outstanding amounts of Copper, Iron and Potassium.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Pumpkin:

300 calories of Pumpkin is an excellent source of Carbohydrate, Sugars and Protein.
It has a good amount of Fiber.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Omega 6.

Compare Raw Pumpkin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Pumpkin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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