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Nutrients in 100 grams of Pumpkin

Raw Pumpkin (Cucurbita spp.).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
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
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
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%
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
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
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
Saturated Fat0.05 g
0.16%
Raw Pumpkin has 0.05 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 g
0%
Raw Pumpkin has 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60 g
0%
Raw Pumpkin has 0 g of Omega 6 per 100 grams, which is 0% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water92 g
2.5%
Raw Pumpkin has 92 g of Water per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Pumpkin
Vitamin A426 μg
47%
Raw Pumpkin has 426 μg of Vitamin A per 100 grams, which is 47% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.05 mg
4.17%
Raw Pumpkin has 0.05 mg of Thiamine per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.11 mg
8.46%
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
Vitamin B30.6 mg
3.75%
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
Vitamin B60.06 mg
4.6%
Raw Pumpkin has 0.06 mg of Vitamin B6 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
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
Vitamin C9 mg
10%
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%
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
Vitamin E1.06 mg
7.07%
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%
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
Folate16 μg
4%
Raw Pumpkin has 16 μg of Folate per 100 grams, which is 4% of the Recommended Dietary Allowance of 400μg 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 0.13 mg of Copper per 100 grams, which is 14% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
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
5.65%
Raw Pumpkin has 0.13 mg of Manganese per 100 grams, which is 5.65% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
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
0.07%
Raw Pumpkin has 1 mg of Sodium per 100 grams, which is 0.07% 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
Vitamins in 100 grams of Raw Pumpkin:
100 grams of Pumpkin is an excellent source of Vitamin A. It has a good amount of Vitamin B2, Vitamin C and Vitamin E. It also has some Thiamine, Vitamin B3, Vitamin B6 and Folate. While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Pumpkin:
100 grams of Pumpkin has a good amount of Copper, Iron and Potassium. It has some Magnesium, Manganese, Phosphorus and Zinc. While 100 grams of product has trace amounts of Calcium, it has no Selenium and Sodium.
Macronutrients in 100 grams of Raw Pumpkin:
100 grams of Pumpkin has some Carbohydrate and Sugars. While 100 grams of product has trace amounts of Protein and Fiber, it has no Fat, Saturated Fat, Omega 3 and Omega 6.



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