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Nutrients in 500 calories of Boiled Pumpkin

Boiled and Drained Pumpkin.

Weight per 500 Calories

Boiled Pumpkin
2500g

Boiled and Drained Pumpkin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
12%
3%
85%
500 kcal ▼

Macro Nutrients

Boiled Pumpkin
Energy500 kcal
17.2%
Boiled and Drained Pumpkin has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.75 g
1.8%
Boiled and Drained Pumpkin has 1.75 g of Fat per 500 calories, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.93 g
2.9%
Boiled and Drained Pumpkin has 0.925 g of Saturated Fat per 500 calories, which is 2.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.05 g
3.13%
Boiled and Drained Pumpkin has 0.05 g of Omega 3 per 500 calories, which is 3.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.05 g
0.29%
Boiled and Drained Pumpkin has 0.05 g of Omega 6 per 500 calories, which is 0.29% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate123 g
94%
Boiled and Drained Pumpkin has 122.5 g of Carbohydrate per 500 calories, which is 94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars52 g
71.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin has 52 g of Sugars per 500 calories, which is 71.7% 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
Fiber27.5 g
72.4%
Boiled and Drained Pumpkin has 27.5 g of Fiber per 500 calories, which is 72.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18 g
32%
Boiled and Drained Pumpkin has 18 g of Protein per 500 calories, which is 32% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin
Vitamin A7200 μg
800%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin has 7200 μg of Vitamin A per 500 calories, which is 800% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.78 mg
64.6%
Thiamine
Boiled and Drained Pumpkin has 0.775 mg of Vitamin B1 per 500 calories, which is 64.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.95 mg
150%
Riboflavin
Boiled and Drained Pumpkin has 1.95 mg of Vitamin B2 per 500 calories, which is 150% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.3 mg
64.5%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin has 10.325 mg of Vitamin B3 per 500 calories, which is 64.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.03 mg
101%
Pantothenic acid
Boiled and Drained Pumpkin has 5.025 mg of Vitamin B5 per 500 calories, which is 101% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg
84.6%
Pyridoxine
Boiled and Drained Pumpkin has 1.1 mg of Vitamin B6 per 500 calories, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9225 μg
56.3%
Folates and Folic Acid
Boiled and Drained Pumpkin has 225 μg of Vitamin B9 per 500 calories, which is 56.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C118 mg
131%
Ascorbic acid
Boiled and Drained Pumpkin has 117.5 mg of Vitamin C per 500 calories, which is 131% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E20 mg
133%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin has 20 mg of Vitamin E per 500 calories, which is 133% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K20 μg
16.7%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin has 20 μg of Vitamin K per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin
Calcium375 mg
37.5%
Boiled and Drained Pumpkin has 375 mg of Calcium per 500 calories, which is 37.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.28 mg
253%
Boiled and Drained Pumpkin has 2.275 mg of Copper per 500 calories, which is 253% 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
Iron14.3 mg
178%
Boiled and Drained Pumpkin has 14.25 mg of Iron per 500 calories, which is 178% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium225 mg
53.6%
Boiled and Drained Pumpkin has 225 mg of Magnesium per 500 calories, which is 53.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.23 mg
97%
Boiled and Drained Pumpkin has 2.225 mg of Manganese per 500 calories, which is 97% 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
Phosphorus750 mg
107%
Boiled and Drained Pumpkin has 750 mg of Phosphorus per 500 calories, which is 107% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5750 mg
169%
Boiled and Drained Pumpkin has 5750 mg of Potassium per 500 calories, which is 169% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium5 μg
9.1%
Boiled and Drained Pumpkin has 5 μg of Selenium per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium25 mg
1.67%
Boiled and Drained Pumpkin has 25 mg of Sodium per 500 calories, which is 1.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc5.75 mg
52.3%
Boiled and Drained Pumpkin has 5.75 mg of Zinc per 500 calories, which is 52.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2342 g
63.3%
Boiled and Drained Pumpkin has 2342.25 g of Water per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Pumpkin:
Minerals in 500 calories of Boiled and Drained Pumpkin:
Macronutrients in 500 calories of Boiled and Drained Pumpkin:



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