Nutritional value of Pumpkin cooked, boiled and drained without salt
Serving Size: 1 Cup mashed, 245 g
Calories 49 Kcal. Calories from Fat 1.53 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 229.54 g | N/D |
| Energy | 49 Kcal | N/D |
| Energy | 203 kJ | N/D |
| Protein | 1.76 g | 3.52% |
| Total Fat (lipid) | 0.17 g | 0.49% |
| Ash | 1.52 g | N/D |
| Carbohydrate | 12 g | 9.23% |
| 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 | 2 mg | 0.13% |
| 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% |
| 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.
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