Nutrients in 500 calories of Canned Pumpkin

Canned Pumpkin no Salt.

Weight per 500 Calories

Canned Pumpkin

1471g

Canned Pumpkin no Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

83%

500 kcal ▼

Macro Nutrients

Canned Pumpkin

Energy500 kcal

17.2%

Canned Pumpkin no Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.1 g

4.24%

Canned Pumpkin no Salt has 4.1176470588235 g of Fat per 500 calories, which is 4.24% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.15 g

6.7%

Canned Pumpkin no Salt has 2.1470588235294 g of Saturated Fat per 500 calories, which is 6.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.35%

Canned Pumpkin no Salt has 0.11764705882353 g of Omega 3 per 500 calories, which is 7.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.1 g

0.61%

Canned Pumpkin no Salt has 0.10294117647059 g of Omega 6 per 500 calories, which is 0.61% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Canned Pumpkin no Salt has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate119 g

92%

Canned Pumpkin no Salt has 118.97058823529 g of Carbohydrate per 500 calories, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars48.5 g

67%

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

Canned Pumpkin no Salt has 48.529411764706 g of Sugars per 500 calories, which is 67% 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

Fiber42.6 g

112%

Canned Pumpkin no Salt has 42.647058823529 g of Fiber per 500 calories, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16 g

29%

Canned Pumpkin no Salt has 16.176470588235 g of Protein per 500 calories, which is 29% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Pumpkin

Vitamin A11441 μg

1271%

RAE, retinol activity equivalents

Canned Pumpkin no Salt has 11441.176470588 μg of Vitamin A per 500 calories, which is 1271% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.4%

Thiamine

Canned Pumpkin no Salt has 0.35294117647059 mg of Vitamin B1 per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.79 mg

61%

Riboflavin

Canned Pumpkin no Salt has 0.79411764705882 mg of Vitamin B2 per 500 calories, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.4 mg

33.7%

Niacin, nicotinic acid, niacinamide

Canned Pumpkin no Salt has 5.3970588235294 mg of Vitamin B3 per 500 calories, which is 33.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.9 mg

118%

Pantothenic acid

Canned Pumpkin no Salt has 5.8823529411765 mg of Vitamin B5 per 500 calories, which is 118% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.82 mg

63.3%

Pyridoxine

Canned Pumpkin no Salt has 0.82352941176471 mg of Vitamin B6 per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9176 μg

44%

Folates and Folic Acid

Canned Pumpkin no Salt has 176.47058823529 μg of Vitamin B9 per 500 calories, which is 44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Canned Pumpkin no Salt has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C61.8 mg

68.6%

Ascorbic acid

Canned Pumpkin no Salt has 61.764705882353 mg of Vitamin C per 500 calories, which is 68.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Canned Pumpkin no Salt has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E15.6 mg

104%

Tocopherols and Tocotrienols

Canned Pumpkin no Salt has 15.588235294118 mg of Vitamin E per 500 calories, which is 104% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K235 μg

196%

Phytomenadione or phylloquinone

Canned Pumpkin no Salt has 235.29411764706 μg of Vitamin K per 500 calories, which is 196% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Pumpkin

Calcium382 mg

38.2%

Canned Pumpkin no Salt has 382.35294117647 mg of Calcium per 500 calories, which is 38.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.57 mg

175%

Canned Pumpkin no Salt has 1.5735294117647 mg of Copper per 500 calories, which is 175% 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

Iron20.4 mg

256%

Canned Pumpkin no Salt has 20.441176470588 mg of Iron per 500 calories, which is 256% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium338 mg

80.5%

Canned Pumpkin no Salt has 338.23529411765 mg of Magnesium per 500 calories, which is 80.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

95%

Canned Pumpkin no Salt has 2.1911764705882 mg of Manganese per 500 calories, which is 95% 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

Phosphorus515 mg

73.5%

Canned Pumpkin no Salt has 514.70588235294 mg of Phosphorus per 500 calories, which is 73.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3029 mg

89%

Canned Pumpkin no Salt has 3029.4117647059 mg of Potassium per 500 calories, which is 89% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.9 μg

10.7%

Canned Pumpkin no Salt has 5.8823529411765 μg of Selenium per 500 calories, which is 10.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium73.5 mg

4.9%

Canned Pumpkin no Salt has 73.529411764706 mg of Sodium per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.5 mg

22.7%

Canned Pumpkin no Salt has 2.5 mg of Zinc per 500 calories, which is 22.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1323 g

35.8%

Canned Pumpkin no Salt has 1323.0882352941 g of Water per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Canned Pumpkin no Salt:

500 calories of Canned Pumpkin has outstanding amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Canned Pumpkin no Salt:

500 calories of Canned Pumpkin has outstanding amounts of Copper, Iron, Magnesium, Manganese and Potassium.
It is an excellent source of Calcium, Phosphorus and Zinc.
It also has a good amount of Selenium.
This vegetable has some Sodium.

Macronutrients in 500 calories of Canned Pumpkin no Salt:

500 calories of Canned Pumpkin has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars and Protein.
It also has a good amount of Omega 3.
This vegetable has some Fat and Saturated Fat.
It has no Omega 6.

Compare Canned Pumpkin no Salt with:

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

Food Info

Nutrients in 500 calories of Canned Pumpkin

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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