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Nutrients in 1 pound of Boiled Pumpkin

Boiled and Drained Pumpkin.

Macros Ratio

Protein Fat Carbs
12%
3%
85%
1 lb ▼

Macro Nutrients

Boiled Pumpkin
Energy91 kcal
3.13%
Boiled and Drained Pumpkin has 90.7184 kcal of Energy per 1 pound, which is 3.13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.32 g
0.33%
Boiled and Drained Pumpkin has 0.3175144 g of Fat per 1 pound, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.17 g
0.52%
Boiled and Drained Pumpkin has 0.16782904 g of Saturated Fat per 1 pound, which is 0.52% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.009 g
0.57%
Boiled and Drained Pumpkin has 0.00907184 g of Omega 3 per 1 pound, which is 0.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.009 g
0.053%
Boiled and Drained Pumpkin has 0.00907184 g of Omega 6 per 1 pound, which is 0.053% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Pumpkin has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.2 g
17%
Boiled and Drained Pumpkin has 22.226008 g of Carbohydrate per 1 pound, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.43 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Pumpkin has 9.4347136 g of Sugars per 1 pound, 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
Fiber5 g
13%
Boiled and Drained Pumpkin has 4.989512 g of Fiber per 1 pound, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.27 g
5.83%
Boiled and Drained Pumpkin has 3.2658624 g of Protein per 1 pound, which is 5.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin
Vitamin A1306 μg
145%
RAE, retinol activity equivalents
Boiled and Drained Pumpkin has 1306.34496 μg of Vitamin A per 1 pound, which is 145% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg
11.7%
Thiamine
Boiled and Drained Pumpkin has 0.14061352 mg of Vitamin B1 per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.35 mg
27.2%
Riboflavin
Boiled and Drained Pumpkin has 0.35380176 mg of Vitamin B2 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.87 mg
11.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Pumpkin has 1.87333496 mg of Vitamin B3 per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg
18.2%
Pantothenic acid
Boiled and Drained Pumpkin has 0.91171992 mg of Vitamin B5 per 1 pound, which is 18.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.4%
Pyridoxine
Boiled and Drained Pumpkin has 0.19958048 mg of Vitamin B6 per 1 pound, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Boiled and Drained Pumpkin has 40.82328 μg of Vitamin B9 per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Pumpkin has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.3 mg
23.7%
Ascorbic acid
Boiled and Drained Pumpkin has 21.318824 mg of Vitamin C per 1 pound, which is 23.7% 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 has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.63 mg
24%
Tocopherols and Tocotrienols
Boiled and Drained Pumpkin has 3.628736 mg of Vitamin E per 1 pound, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.63 μg
3.02%
Phytomenadione or phylloquinone
Boiled and Drained Pumpkin has 3.628736 μg of Vitamin K per 1 pound, which is 3.02% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin
Calcium68 mg
6.8%
Boiled and Drained Pumpkin has 68.0388 mg of Calcium per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.41 mg
46%
Boiled and Drained Pumpkin has 0.41276872 mg of Copper per 1 pound, which is 46% 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
Iron2.6 mg
32.3%
Boiled and Drained Pumpkin has 2.5854744 mg of Iron per 1 pound, which is 32.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium41 mg
9.7%
Boiled and Drained Pumpkin has 40.82328 mg of Magnesium per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17.6%
Boiled and Drained Pumpkin has 0.40369688 mg of Manganese per 1 pound, which is 17.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus136 mg
19.4%
Boiled and Drained Pumpkin has 136.0776 mg of Phosphorus per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1043 mg
30.7%
Boiled and Drained Pumpkin has 1043.2616 mg of Potassium per 1 pound, which is 30.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.91 μg
1.65%
Boiled and Drained Pumpkin has 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4.54 mg
0.3%
Boiled and Drained Pumpkin has 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.04 mg
9.5%
Boiled and Drained Pumpkin has 1.0432616 mg of Zinc per 1 pound, which is 9.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water425 g
11.5%
Boiled and Drained Pumpkin has 424.9703448 g of Water per 1 pound, which is 11.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Pumpkin:
Minerals in 1 pound of Boiled and Drained Pumpkin:
Macronutrients in 1 pound of Boiled and Drained Pumpkin:



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