Boiled and Drained Pumpkin has 79.3786 kcal of Energy per 14 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.2778251 g of Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.14685041 g of Saturated Fat per 14 ounces, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.00793786 g of Omega 3 per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.00793786 g of Omega 6 per 14 ounces, which is 0.047% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Pumpkin has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 19.447757 g of Carbohydrate per 14 ounces, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin has 8.2553744 g of Sugars per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Pumpkin has 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Pumpkin has 2.8576296 g of Protein per 14 ounces, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Pumpkin has 1143.05184 μg of Vitamin A per 14 ounces, which is 127% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Pumpkin has 0.12303683 mg of Vitamin B1 per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Pumpkin has 0.30957654 mg of Vitamin B2 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Pumpkin has 1.63916809 mg of Vitamin B3 per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Pumpkin has 0.79775493 mg of Vitamin B5 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Pumpkin has 0.17463292 mg of Vitamin B6 per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Pumpkin has 18.653971 mg of Vitamin C per 14 ounces, which is 20.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Pumpkin has 3.175144 mg of Vitamin E per 14 ounces, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 3.175144 μg of Vitamin K per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Pumpkin has 59.53395 mg of Calcium per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.36117263 mg of Copper per 14 ounces, which is 40% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 2.2622901 mg of Iron per 14 ounces, which is 28.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 35.72037 mg of Magnesium per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.35323477 mg of Manganese per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 119.0679 mg of Phosphorus per 14 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 912.8539 mg of Potassium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Pumpkin has 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 0.9128539 mg of Zinc per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Pumpkin has 371.8490517 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Pumpkin:
14 ounces of Boiled Pumpkin has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B2, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
This vegetable has some Vitamin K.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Pumpkin:
14 ounces of Boiled Pumpkin is an excellent source of Copper, Iron and Potassium.
It has a good amount of Magnesium, Manganese, Phosphorus and Zinc.
It also has some Calcium.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.
Macronutrients in 14 ounces of Boiled and Drained Pumpkin:
14 ounces of Boiled Pumpkin has a good amount of Carbohydrate, Sugars and Fiber.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.