Nutrients in 500 calories of Boiled Pumpkin with Salt

Boiled and Drained Pumpkin with Salt.

Weight per 500 Calories

Boiled Pumpkin with Salt

2778g

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

Macros Ratio

Protein Fat Carbs

14%

83%

500 kcal ▼

Macro Nutrients

Boiled Pumpkin with Salt

Energy500 kcal

17.2%

Boiled and Drained Pumpkin with 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

Fat1.94 g

Boiled and Drained Pumpkin with Salt has 1.9444444444444 g of Fat per 500 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.03 g

3.2%

Boiled and Drained Pumpkin with Salt has 1.0277777777778 g of Saturated Fat per 500 calories, which is 3.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.47%

Boiled and Drained Pumpkin with Salt has 0.055555555555556 g of Omega 3 per 500 calories, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.056 g

0.33%

Boiled and Drained Pumpkin with Salt has 0.055555555555556 g of Omega 6 per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Pumpkin with 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

Carbohydrate120 g

92%

Boiled and Drained Pumpkin with Salt has 119.72222222222 g of Carbohydrate per 500 calories, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars57.8 g

79.7%

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

Boiled and Drained Pumpkin with Salt has 57.777777777778 g of Sugars per 500 calories, which is 79.7% 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

Fiber30.6 g

80.4%

Boiled and Drained Pumpkin with Salt has 30.555555555556 g of Fiber per 500 calories, which is 80.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.7%

Boiled and Drained Pumpkin with Salt has 20 g of Protein per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Pumpkin with Salt

Vitamin A8000 μg

889%

RAE, retinol activity equivalents

Boiled and Drained Pumpkin with Salt has 8000 μg of Vitamin A per 500 calories, which is 889% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.86 mg

71.8%

Thiamine

Boiled and Drained Pumpkin with Salt has 0.86111111111111 mg of Vitamin B1 per 500 calories, which is 71.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.17 mg

167%

Riboflavin

Boiled and Drained Pumpkin with Salt has 2.1666666666667 mg of Vitamin B2 per 500 calories, which is 167% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.5 mg

71.7%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Pumpkin with Salt has 11.472222222222 mg of Vitamin B3 per 500 calories, which is 71.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.6 mg

112%

Pantothenic acid

Boiled and Drained Pumpkin with Salt has 5.5833333333333 mg of Vitamin B5 per 500 calories, which is 112% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.22 mg

94%

Pyridoxine

Boiled and Drained Pumpkin with Salt has 1.2222222222222 mg of Vitamin B6 per 500 calories, which is 94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9250 μg

62.5%

Folates and Folic Acid

Boiled and Drained Pumpkin with Salt has 250 μg of Vitamin B9 per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Pumpkin with 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 C131 mg

145%

Ascorbic acid

Boiled and Drained Pumpkin with Salt has 130.55555555556 mg of Vitamin C per 500 calories, which is 145% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Pumpkin with 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 E22.2 mg

148%

Tocopherols and Tocotrienols

Boiled and Drained Pumpkin with Salt has 22.222222222222 mg of Vitamin E per 500 calories, which is 148% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K22.2 μg

18.5%

Phytomenadione or phylloquinone

Boiled and Drained Pumpkin with Salt has 22.222222222222 μg of Vitamin K per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Pumpkin with Salt

Calcium417 mg

41.7%

Boiled and Drained Pumpkin with Salt has 416.66666666667 mg of Calcium per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.53 mg

281%

Boiled and Drained Pumpkin with Salt has 2.5277777777778 mg of Copper per 500 calories, which is 281% 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

Iron16 mg

198%

Boiled and Drained Pumpkin with Salt has 15.833333333333 mg of Iron per 500 calories, which is 198% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Boiled and Drained Pumpkin with Salt has 250 mg of Magnesium per 500 calories, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.47 mg

107%

Boiled and Drained Pumpkin with Salt has 2.4722222222222 mg of Manganese per 500 calories, which is 107% 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

Phosphorus833 mg

119%

Boiled and Drained Pumpkin with Salt has 833.33333333333 mg of Phosphorus per 500 calories, which is 119% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6389 mg

188%

Boiled and Drained Pumpkin with Salt has 6388.8888888889 mg of Potassium per 500 calories, which is 188% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.56 μg

10%

Boiled and Drained Pumpkin with Salt has 5.5555555555556 μg of Selenium per 500 calories, which is 10% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6583 mg

439%

Boiled and Drained Pumpkin with Salt has 6583.3333333333 mg of Sodium per 500 calories, which is 439% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.4 mg

58%

Boiled and Drained Pumpkin with Salt has 6.3888888888889 mg of Zinc per 500 calories, which is 58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2603 g

70.3%

Boiled and Drained Pumpkin with Salt has 2602.5 g of Water per 500 calories, which is 70.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Pumpkin with Salt:

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

Minerals in 500 calories of Boiled and Drained Pumpkin with Salt:

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

Macronutrients in 500 calories of Boiled and Drained Pumpkin with Salt:

500 calories of Boiled Pumpkin with Salt has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Sugars and Protein.
It also has some Saturated Fat and Omega 3.
While 500 calories of product has trace amounts of Fat, it has no Omega 6.

Compare Boiled and Drained Pumpkin with Salt with:

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Food Info

Nutrients in 500 calories of Boiled Pumpkin with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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