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Nutrients in 14 ounces of Boiled Pumpkin Flowers

Boiled and Drained Pumpkin Flowers.

Macros Ratio

Protein Fat Carbs
24%
4%
72%
14 oz ▼

Macro Nutrients

Boiled Pumpkin Flowers
Energy59.5 kcal
2.05%
Boiled and Drained Pumpkin Flowers have 59.53395 kcal of Energy per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.32 g
0.33%
Boiled and Drained Pumpkin Flowers have 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Boiled and Drained Pumpkin Flowers have 0.16272613 g of Saturated Fat per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.008 g
0.5%
Boiled and Drained Pumpkin Flowers have 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
Omega 60.008 g
0.047%
Boiled and Drained Pumpkin Flowers have 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
Cholesterol0 mg
0%
Boiled and Drained Pumpkin Flowers have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
10%
Boiled and Drained Pumpkin Flowers have 13.097469 g of Carbohydrate per 14 ounces, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.53 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin Flowers have 9.525432 g of Sugars per 14 ounces, which is 13% 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
Fiber3.57 g
9.4%
Boiled and Drained Pumpkin Flowers have 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.33 g
7.73%
Boiled and Drained Pumpkin Flowers have 4.3261337 g of Protein per 14 ounces, which is 7.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin Flowers
Vitamin A345 μg
38.4%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin Flowers have 345.29691 μg of Vitamin A per 14 ounces, which is 38.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg
5.95%
Thiamine
Boiled and Drained Pumpkin Flowers have 0.07144074 mg of Vitamin B1 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg
9.77%
Riboflavin
Boiled and Drained Pumpkin Flowers have 0.12700576 mg of Vitamin B2 per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.23 mg
7.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin Flowers have 1.2303683 mg of Vitamin B3 per 14 ounces, which is 7.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.2 mg
15.3%
Pyridoxine
Boiled and Drained Pumpkin Flowers have 0.1984465 mg of Vitamin B6 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9163 μg
40.7%
Folates and Folic Acid
Boiled and Drained Pumpkin Flowers have 162.72613 μg of Vitamin B9 per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pumpkin Flowers have 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
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Vitamin C20 mg
22%
Ascorbic acid
Boiled and Drained Pumpkin Flowers have 19.84465 mg of Vitamin C per 14 ounces, which is 22% 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 Flowers have 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
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Vitamin E0.16 mg
1.06%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin Flowers have 0.1587572 mg of Vitamin E per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin Flowers have 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin Flowers
Calcium147 mg
14.7%
Boiled and Drained Pumpkin Flowers have 146.85041 mg of Calcium per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.4 mg
44%
Boiled and Drained Pumpkin Flowers have 0.396893 mg of Copper per 14 ounces, which is 44% 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
Iron3.5 mg
43.7%
Boiled and Drained Pumpkin Flowers have 3.4926584 mg of Iron per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Boiled and Drained Pumpkin Flowers have 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus135 mg
19.3%
Boiled and Drained Pumpkin Flowers have 134.94362 mg of Phosphorus per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium421 mg
12.4%
Boiled and Drained Pumpkin Flowers have 420.70658 mg of Potassium per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.78 μg
5.05%
Boiled and Drained Pumpkin Flowers have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium24 mg
1.6%
Boiled and Drained Pumpkin Flowers have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.4 mg
3.6%
Boiled and Drained Pumpkin Flowers have 0.396893 mg of Zinc per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water378 g
10.2%
Boiled and Drained Pumpkin Flowers have 377.842136 g of Water per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Pumpkin Flowers:
Minerals in 14 ounces of Boiled and Drained Pumpkin Flowers:
Macronutrients in 14 ounces of Boiled and Drained Pumpkin Flowers:



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