Nutrients in 14 ounces of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

13%

84%

14 oz ▼

Macro Nutrients

Pumpkin

Energy103 kcal

3.56%

Raw Pumpkin has 103.19218 kcal of Energy per 14 ounces, which is 3.56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Pumpkin has 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.21 g

0.64%

Raw Pumpkin has 0.20638436 g of Saturated Fat per 14 ounces, which is 0.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Raw Pumpkin has 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.008 g

0.047%

Raw 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

Cholesterol0 mg

Raw 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

Carbohydrate25.8 g

20%

Raw Pumpkin has 25.798045 g of Carbohydrate per 14 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11 g

15%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pumpkin has 10.9542468 g of Sugars per 14 ounces, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber2 g

5.22%

Raw Pumpkin has 1.984465 g of Fiber per 14 ounces, which is 5.22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.97 g

7.1%

Raw Pumpkin has 3.96893 g of Protein per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin

Vitamin A1691 μg

188%

RAE, retinol activity equivalents

Raw Pumpkin has 1690.76418 μg of Vitamin A per 14 ounces, which is 188% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.5%

Thiamine

Raw Pumpkin has 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Raw Pumpkin has 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin has 2.381358 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

23.7%

Pantothenic acid

Raw Pumpkin has 1.18274114 mg of Vitamin B5 per 14 ounces, which is 23.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.6%

Pyridoxine

Raw Pumpkin has 0.24210473 mg of Vitamin B6 per 14 ounces, which is 18.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.5 μg

16%

Folates and Folic Acid

Raw Pumpkin has 63.50288 μg of Vitamin B9 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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
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Vitamin C35.7 mg

39.7%

Ascorbic acid

Raw Pumpkin has 35.72037 mg of Vitamin C per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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
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Vitamin E4.2 mg

28%

Tocopherols and Tocotrienols

Raw Pumpkin has 4.2070658 mg of Vitamin E per 14 ounces, which is 28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.37 μg

3.64%

Phytomenadione or phylloquinone

Raw Pumpkin has 4.365823 μg of Vitamin K per 14 ounces, which is 3.64% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium83.3 mg

8.33%

Raw Pumpkin has 83.34753 mg of Calcium per 14 ounces, which is 8.33% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

56%

Raw Pumpkin has 0.50405411 mg of Copper per 14 ounces, which is 56% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.18 mg

39.7%

Raw Pumpkin has 3.175144 mg of Iron per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Pumpkin has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.5 mg

21.6%

Raw Pumpkin has 0.49611625 mg of Manganese per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus175 mg

25%

Raw Pumpkin has 174.63292 mg of Phosphorus per 14 ounces, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1349 mg

39.7%

Raw Pumpkin has 1349.4362 mg of Potassium per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Pumpkin has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw 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

Zinc1.27 mg

11.5%

Raw Pumpkin has 1.2700576 mg of Zinc per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water364 g

9.83%

Raw Pumpkin has 363.553988 g of Water per 14 ounces, which is 9.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Pumpkin:

14 ounces of Pumpkin has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
This vegetable has some Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Pumpkin:

14 ounces of Pumpkin is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Magnesium and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Raw Pumpkin:

14 ounces of Pumpkin has a good amount of Carbohydrate, Sugars and Protein.
It has some Fiber.
While 14 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Pumpkin with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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