Nutrients in 300 calories of Boiled Pumpkin

Boiled and Drained Pumpkin.

Weight per 300 Calories

Boiled Pumpkin

1500g

Boiled and Drained Pumpkin has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

85%

300 kcal ▼

Macro Nutrients

Boiled Pumpkin

Energy300 kcal

10.3%

Boiled and Drained Pumpkin has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.05 g

1.1%

Boiled and Drained Pumpkin has 1.05 g of Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.56 g

1.73%

Boiled and Drained Pumpkin has 0.555 g of Saturated Fat per 300 calories, which is 1.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Boiled and Drained Pumpkin has 0.03 g of Omega 3 per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.03 g

0.18%

Boiled and Drained Pumpkin has 0.03 g of Omega 6 per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Pumpkin has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73.5 g

56.5%

Boiled and Drained Pumpkin has 73.5 g of Carbohydrate per 300 calories, which is 56.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31 g

43%

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

Boiled and Drained Pumpkin has 31.2 g of Sugars per 300 calories, which is 43% 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

Fiber16.5 g

43.4%

Boiled and Drained Pumpkin has 16.5 g of Fiber per 300 calories, which is 43.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11 g

19.3%

Boiled and Drained Pumpkin has 10.8 g of Protein per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin

Vitamin A4320 μg

480%

RAE, retinol activity equivalents

Boiled and Drained Pumpkin has 4320 μg of Vitamin A per 300 calories, which is 480% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

38.8%

Thiamine

Boiled and Drained Pumpkin has 0.465 mg of Vitamin B1 per 300 calories, which is 38.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.17 mg

90%

Riboflavin

Boiled and Drained Pumpkin has 1.17 mg of Vitamin B2 per 300 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.2 mg

38.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Pumpkin has 6.195 mg of Vitamin B3 per 300 calories, which is 38.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53 mg

60.3%

Pantothenic acid

Boiled and Drained Pumpkin has 3.015 mg of Vitamin B5 per 300 calories, which is 60.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.66 mg

50.8%

Pyridoxine

Boiled and Drained Pumpkin has 0.66 mg of Vitamin B6 per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9135 μg

33.8%

Folates and Folic Acid

Boiled and Drained Pumpkin has 135 μg of Vitamin B9 per 300 calories, which is 33.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Pumpkin has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C70.5 mg

78.3%

Ascorbic acid

Boiled and Drained Pumpkin has 70.5 mg of Vitamin C per 300 calories, which is 78.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Pumpkin has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E12 mg

80%

Tocopherols and Tocotrienols

Boiled and Drained Pumpkin has 12 mg of Vitamin E per 300 calories, which is 80% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12 μg

10%

Phytomenadione or phylloquinone

Boiled and Drained Pumpkin has 12 μg of Vitamin K per 300 calories, which is 10% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin

Calcium225 mg

22.5%

Boiled and Drained Pumpkin has 225 mg of Calcium per 300 calories, which is 22.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.37 mg

152%

Boiled and Drained Pumpkin has 1.365 mg of Copper per 300 calories, which is 152% 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

Iron8.55 mg

107%

Boiled and Drained Pumpkin has 8.55 mg of Iron per 300 calories, which is 107% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium135 mg

32%

Boiled and Drained Pumpkin has 135 mg of Magnesium per 300 calories, which is 32% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.34 mg

58%

Boiled and Drained Pumpkin has 1.335 mg of Manganese per 300 calories, which is 58% 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

Phosphorus450 mg

64.3%

Boiled and Drained Pumpkin has 450 mg of Phosphorus per 300 calories, which is 64.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3450 mg

101%

Boiled and Drained Pumpkin has 3450 mg of Potassium per 300 calories, which is 101% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Boiled and Drained Pumpkin has 3 μg of Selenium per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium15 mg

Boiled and Drained Pumpkin has 15 mg of Sodium per 300 calories, which is 1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.45 mg

31.4%

Boiled and Drained Pumpkin has 3.45 mg of Zinc per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1405 g

38%

Boiled and Drained Pumpkin has 1405.35 g of Water per 300 calories, which is 38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Pumpkin:

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

Minerals in 300 calories of Boiled and Drained Pumpkin:

300 calories of Boiled 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.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled and Drained Pumpkin:

300 calories of Boiled Pumpkin is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Omega 6.

Compare Boiled and Drained Pumpkin with:

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

Food Info

Nutrients in 300 calories of Boiled Pumpkin

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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