Pumpkin cooked, boiled and drained with salt

Nutritional value of Pumpkin cooked, boiled and drained with salt
Serving Size: 1 Cup mashed, 245 g

Calories 44 Kcal. Calories from Fat 1.53 Kcal.

Proximity Amount % DV
Water 229.54 g N/D
Energy 44 Kcal N/D
Energy 181 kJ N/D
Protein 1.76 g 3.52%
Total Fat (lipid) 0.17 g 0.49%
Ash 2.96 g N/D
Carbohydrate 10.56 g 8.12%
Total dietary Fiber 2.7 g 7.11%
Total Sugars 5.1 g N/D

Minerals Amount % DV
Calcium, Ca 37 mg 3.70%
Iron, Fe 1.4 mg 17.50%
Magnesium, Mg 22 mg 5.24%
Phosphorus, P 74 mg 10.57%
Potassium, K 564 mg 12.00%
Sodium, Na 581 mg 38.73%
Zinc, Zn 0.56 mg 5.09%
Copper, Cu 0.223 mg 24.78%
Manganese, Mn 0.218 mg 9.48%
Selenium, Se 0.5 µg 0.91%


Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.076 mg 6.33%
Vitamin B2 (Riboflavin) 0.191 mg 14.69%
Vitamin B3 (Niacin) 1.012 mg 6.33%
Vitamin B5 (Pantothenic acid) 0.492 mg 9.84%
Vitamin B6 (Pyridoxine) 0.108 mg 8.31%
Vitamin B9 (Folate) 22 µg 5.50%
Folic Acid 0 µg N/D
Folate, food 22 µg N/D
Folate, DEF 22 µg N/D
Choline 15.2 mg 2.76%
Vitamin C (Ascorbic acid) 11.5 mg 12.78%
Fat soluble Vitamins
Vitamin A, RAE 706 µg 100.86%
Vitamin A, IU 14100 IU N/D
Beta Carotene 5135 µg N/D
Alpha Carotene 6652 µg N/D
Lutein + zeaxanthin 2484 µg N/D
Vitamin E (alpha-tocopherol) 1.96 mg 13.07%
Vitamin K (phylloquinone) 2 µg 1.67%

Lipids Amount % DV
Fatty acids, total saturated 0.091 g N/D
Lauric acid (dodecanoic acid) 12:00 0.002 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.012 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.064 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.005 g N/D
Fatty acids, total monounsaturated 0.022 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.012 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.012 g N/D
Fatty acids, total polyunsaturated 0.01 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.005 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.005 g N/D

Amino acids Amount % DV
Tryptophan 0.022 g 5.00%
Threonine 0.051 g 2.90%
Isoleucine 0.056 g 3.35%
Leucine 0.083 g 2.25%
Lysine 0.096 g 2.87%
Methionine 0.02 g N/D
Cystine 0.005 g N/D
Phenylalanine 0.056 g N/D
Tyrosine 0.074 g N/D
Valine 0.061 g 2.89%
Arginine 0.096 g N/D
Histidine 0.027 g 2.19%
Alanine 0.049 g N/D
Aspartic acid 0.181 g N/D
Glutamic acid 0.326 g N/D
Glycine 0.047 g N/D
Proline 0.047 g N/D
Serine 0.078 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.