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Nutrients in 100 grams of Pumpkin

Raw Pumpkin (Cucurbita spp.).

Macros Ratio

Protein Fat Carbs
13%
3%
84%
100 g ▼

Macro Nutrients

Pumpkin
Energy26 kcal
0.9%
Raw Pumpkin has 26 kcal of Energy per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.1 g
0.1%
Raw Pumpkin has 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Raw Pumpkin has 0.052 g of Saturated Fat per 100 grams, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.003 g
0.19%
Raw Pumpkin has 0.003 g of Omega 3 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.002 g
0.012%
Raw Pumpkin has 0.002 g of Omega 6 per 100 grams, which is 0.012% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Pumpkin has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate6.5 g
5%
Raw Pumpkin has 6.5 g of Carbohydrate per 100 grams, which is 5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.76 g
3.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pumpkin has 2.76 g of Sugars per 100 grams, which is 3.8% 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
Fiber0.5 g
1.3%
Raw Pumpkin has 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1 g
1.8%
Raw Pumpkin has 1 g of Protein per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pumpkin
Vitamin A426 μg
47.3%
RAE, retinol activity equivalents
Raw Pumpkin has 426 μg of Vitamin A per 100 grams, which is 47.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg
4.17%
Thiamine
Raw Pumpkin has 0.05 mg of Vitamin B1 per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.46%
Riboflavin
Raw Pumpkin has 0.11 mg of Vitamin B2 per 100 grams, which is 8.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.6 mg
3.75%
Niacin, nicotinic acid, niacinamide
Raw Pumpkin has 0.6 mg of Vitamin B3 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg
5.96%
Pantothenic acid
Raw Pumpkin has 0.298 mg of Vitamin B5 per 100 grams, which is 5.96% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.061 mg
4.7%
Pyridoxine
Raw Pumpkin has 0.061 mg of Vitamin B6 per 100 grams, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B916 μg
4%
Folates and Folic Acid
Raw Pumpkin has 16 μg of Vitamin B9 per 100 grams, which is 4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pumpkin has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9 mg
10%
Ascorbic acid
Raw Pumpkin has 9 mg of Vitamin C per 100 grams, which is 10% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pumpkin has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.06 mg
7.07%
Tocopherols and Tocotrienols
Raw Pumpkin has 1.06 mg of Vitamin E per 100 grams, which is 7.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.1 μg
0.92%
Phytomenadione or phylloquinone
Raw Pumpkin has 1.1 μg of Vitamin K per 100 grams, which is 0.92% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pumpkin
Calcium21 mg
2.1%
Raw Pumpkin has 21 mg of Calcium per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14%
Raw Pumpkin has 0.127 mg of Copper per 100 grams, which is 14% 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
Iron0.8 mg
10%
Raw Pumpkin has 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium12 mg
2.86%
Raw Pumpkin has 12 mg of Magnesium per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.13 mg
5.43%
Raw Pumpkin has 0.125 mg of Manganese per 100 grams, which is 5.43% 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
Phosphorus44 mg
6.3%
Raw Pumpkin has 44 mg of Phosphorus per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium340 mg
10%
Raw Pumpkin has 340 mg of Potassium per 100 grams, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.3 μg
0.55%
Raw Pumpkin has 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.067%
Raw Pumpkin has 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.32 mg
2.9%
Raw Pumpkin has 0.32 mg of Zinc per 100 grams, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water92 g
2.48%
Raw Pumpkin has 91.6 g of Water per 100 grams, which is 2.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Pumpkin:
Minerals in 100 grams of Raw Pumpkin:
Macronutrients in 100 grams of Raw Pumpkin:



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