Nutrients in 1 kilogram of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

13%

84%

1 kg ▼

Macro Nutrients

Pumpkin

Energy260 kcal

8.97%

Raw Pumpkin has 260 kcal of Energy per 1 kilogram, which is 8.97% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Pumpkin has 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.52 g

1.63%

Raw Pumpkin has 0.52 g of Saturated Fat per 1 kilogram, which is 1.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Raw Pumpkin has 0.03 g of Omega 3 per 1 kilogram, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.02 g

0.12%

Raw Pumpkin has 0.02 g of Omega 6 per 1 kilogram, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pumpkin has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate65 g

50%

Raw Pumpkin has 65 g of Carbohydrate per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27.6 g

38%

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

Raw Pumpkin has 27.6 g of Sugars per 1 kilogram, which is 38% 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

Fiber5 g

13%

Raw Pumpkin has 5 g of Fiber per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Pumpkin has 10 g of Protein per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin

Vitamin A4260 μg

473%

RAE, retinol activity equivalents

Raw Pumpkin has 4260 μg of Vitamin A per 1 kilogram, which is 473% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.5 mg

41.7%

Thiamine

Raw Pumpkin has 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.1 mg

84.6%

Riboflavin

Raw Pumpkin has 1.1 mg of Vitamin B2 per 1 kilogram, which is 84.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36 mg

37.5%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin has 6 mg of Vitamin B3 per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.98 mg

59.6%

Pantothenic acid

Raw Pumpkin has 2.98 mg of Vitamin B5 per 1 kilogram, which is 59.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.61 mg

47%

Pyridoxine

Raw Pumpkin has 0.61 mg of Vitamin B6 per 1 kilogram, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9160 μg

40%

Folates and Folic Acid

Raw Pumpkin has 160 μg of Vitamin B9 per 1 kilogram, which is 40% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C90 mg

100%

Ascorbic acid

Raw Pumpkin has 90 mg of Vitamin C per 1 kilogram, which is 100% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10.6 mg

70.7%

Tocopherols and Tocotrienols

Raw Pumpkin has 10.6 mg of Vitamin E per 1 kilogram, which is 70.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.17%

Phytomenadione or phylloquinone

Raw Pumpkin has 11 μg of Vitamin K per 1 kilogram, which is 9.17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium210 mg

21%

Raw Pumpkin has 210 mg of Calcium per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.27 mg

141%

Raw Pumpkin has 1.27 mg of Copper per 1 kilogram, which is 141% 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

Iron8 mg

100%

Raw Pumpkin has 8 mg of Iron per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.6%

Raw Pumpkin has 120 mg of Magnesium per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.25 mg

54.3%

Raw Pumpkin has 1.25 mg of Manganese per 1 kilogram, which is 54.3% 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

Phosphorus440 mg

63%

Raw Pumpkin has 440 mg of Phosphorus per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3400 mg

100%

Raw Pumpkin has 3400 mg of Potassium per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Pumpkin has 3 μg of Selenium per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Pumpkin has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29%

Raw Pumpkin has 3.2 mg of Zinc per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water916 g

24.8%

Raw Pumpkin has 916 g of Water per 1 kilogram, which is 24.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Pumpkin:

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

Minerals in 1 kilogram of Raw Pumpkin:

1 kilogram of Pumpkin has outstanding amounts of Copper, Iron and Potassium.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 1 kilogram of Raw Pumpkin:

1 kilogram of Pumpkin is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Omega 6.

Compare Raw Pumpkin with:

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

Food Info

Nutrients in 1 kilogram of Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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