Nutrients in 5 ounces of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs

13%

84%

5 oz ▼

Macro Nutrients

Pumpkin

Energy37 kcal

1.27%

Raw Pumpkin has 36.85435 kcal of Energy per 5 ounces, which is 1.27% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.15%

Raw Pumpkin has 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.074 g

0.23%

Raw Pumpkin has 0.0737087 g of Saturated Fat per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.27%

Raw Pumpkin has 0.004252425 g of Omega 3 per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.003 g

0.017%

Raw Pumpkin has 0.00283495 g of Omega 6 per 5 ounces, which is 0.017% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pumpkin has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.2 g

7.1%

Raw Pumpkin has 9.2135875 g of Carbohydrate per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.9 g

5.4%

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

Raw Pumpkin has 3.912231 g of Sugars per 5 ounces, which is 5.4% 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

Fiber0.71 g

1.87%

Raw Pumpkin has 0.7087375 g of Fiber per 5 ounces, which is 1.87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.4 g

2.53%

Raw Pumpkin has 1.417475 g of Protein per 5 ounces, which is 2.53% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin

Vitamin A604 μg

67%

RAE, retinol activity equivalents

Raw Pumpkin has 603.84435 μg of Vitamin A per 5 ounces, which is 67% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg

5.9%

Thiamine

Raw Pumpkin has 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12%

Riboflavin

Raw Pumpkin has 0.15592225 mg of Vitamin B2 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg

5.3%

Niacin, nicotinic acid, niacinamide

Raw Pumpkin has 0.850485 mg of Vitamin B3 per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.45%

Pantothenic acid

Raw Pumpkin has 0.42240755 mg of Vitamin B5 per 5 ounces, which is 8.45% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.086 mg

6.65%

Pyridoxine

Raw Pumpkin has 0.086465975 mg of Vitamin B6 per 5 ounces, which is 6.65% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922.7 μg

5.67%

Folates and Folic Acid

Raw Pumpkin has 22.6796 μg of Vitamin B9 per 5 ounces, which is 5.67% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12.8 mg

14%

Ascorbic acid

Raw Pumpkin has 12.757275 mg of Vitamin C per 5 ounces, which is 14% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.5 mg

10%

Tocopherols and Tocotrienols

Raw Pumpkin has 1.5025235 mg of Vitamin E per 5 ounces, which is 10% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.56 μg

1.3%

Phytomenadione or phylloquinone

Raw Pumpkin has 1.5592225 μg of Vitamin K per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin

Calcium29.8 mg

2.98%

Raw Pumpkin has 29.766975 mg of Calcium per 5 ounces, which is 2.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Raw Pumpkin has 0.180019325 mg of Copper per 5 ounces, which is 20% 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

Iron1.13 mg

14%

Raw Pumpkin has 1.13398 mg of Iron per 5 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium17 mg

4.05%

Raw Pumpkin has 17.0097 mg of Magnesium per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.18 mg

7.7%

Raw Pumpkin has 0.177184375 mg of Manganese per 5 ounces, which is 7.7% 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

Phosphorus62.4 mg

8.9%

Raw Pumpkin has 62.3689 mg of Phosphorus per 5 ounces, which is 8.9% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium482 mg

14%

Raw Pumpkin has 481.9415 mg of Potassium per 5 ounces, which is 14% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.43 μg

0.77%

Raw Pumpkin has 0.4252425 μg of Selenium per 5 ounces, which is 0.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Raw Pumpkin has 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.45 mg

4.12%

Raw Pumpkin has 0.453592 mg of Zinc per 5 ounces, which is 4.12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Raw Pumpkin has 129.84071 g of Water per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Pumpkin:

5 ounces of Pumpkin is an excellent source of Vitamin A.
It has a good amount of Vitamin B2, Vitamin B5, Vitamin C and Vitamin E.
It also has some Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Pumpkin:

5 ounces of Pumpkin is an excellent source of Copper.
It has a good amount of Iron, Manganese, Phosphorus and Potassium.
It also has some Calcium, Magnesium and Zinc.
While 5 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 5 ounces of Raw Pumpkin:

5 ounces of Pumpkin has a good amount of Carbohydrate.
It has some Sugars and Protein.
While 5 ounces of product has trace amounts of Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Pumpkin with:

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

Food Info

Nutrients in 5 ounces of Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Pumpkin with: