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See Nutritional Data for 100 Grams
See Nutritional Data for 1 CUP MASHED
Nutritional Data for 1/2 CUP MASHED PUMPKIN; CKD, BOILED, DRAINED, WO/SALT
Mean value per 122.00 grams edible part; 0.0% refuse
Portions: 1/2 CUP MASHED = 122.00 gm, 1 CUP MASHED = 245.00 gm
2.9% Cals from fat, 13.6% Cals from protein, 83.4% Cals from carbs.
Male Female
Name Unit Amount %RDA %RDA
Food energy KCal: 24.400 0.8% 1.1%
Protein Gms : 0.878 1.4% 1.8%
Total lipid (fat) Gms : 0.085 0.1% 0.1%
Carbohydrate, by diff. Gms : 5.966 1.3% 1.8%
Total saturated fat Gms : 0.045 0.1% 0.2%
Ttl monounsaturated fat Gms : 0.011
Ttl polyunsaturated fat Gms : 0.005
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 1.220 0.2% 0.2%
Vitamin A Re : 131.760 13.2% 16.5%
Vitamin A IU : 1320.040
Ascorbic acid Mg : 5.734 9.6% 9.6%
Thiamin Mg : 0.038 2.5% 3.4%
Riboflavin Mg : 0.095 5.6% 7.3%
Niacin Mg : 0.504 2.7% 3.4%
Vitamin B6 Mg : 0.054 2.7% 3.4%
Folacin Mcg : 10.370 5.2% 5.8%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 280.600 14.0% 14.0%
Calcium Mg : 18.300 2.3% 2.3%
Phosphorus Mg : 36.600 4.6% 4.6%
Magnesium Mg : 10.980 3.1% 3.9%
Iron Mg : 0.695 7.0% 4.6%
Zinc Mg : 0.281 1.9% 2.3%
Pantothenic acid Mg : 0.245 4.9% 4.9%
Copper Mg : 0.111 5.6% 5.6%
Manganese Mg : 0.109 3.1% 3.1%
Ash Gms : 0.756
Water Gms : 114.302
Food energy KJ : 102.480
Lauric acid (12:0) Gms : 0.001
Myristic acid (14:0) Gms : 0.006
Palmitic acid (16:0) Gms : 0.032
Stearic acid (18:0) Gms : 0.002
Palmitoleic acid(16:1) Gms : 0.006
Oleic acid (18:1) Gms : 0.006
Linoleic acid (18:2/n6) Gms : 0.002 0.0% 0.0%
Linolenic acid(18:3/n3) Gms : 0.002 0.2% 0.2%
Histidine Gms : 0.013 1.4% 1.8%
Isoleucine Gms : 0.028 3.6% 4.5%
Leucine Gms : 0.041 3.7% 4.7%
Lysine Gms : 0.048 5.0% 6.3%
Methionine Gms : 0.010
Cystine Gms : 0.002
Methionine+Cystine Gms : 0.012 1.2% 1.5%
Phenylalanine Gms : 0.028
Tyrosine Gms : 0.037
Phenylalanine+Tyrosine Gms : 0.065 5.8% 7.3%
Threonine Gms : 0.026 4.7% 2.9%
Tryptophan Gms : 0.011 3.9% 5.0%
Valine Gms : 0.031 3.9% 4.8%
Arginine Gms : 0.048
Alanine Gms : 0.024
Aspartic acid Gms : 0.090
Glutamic acid Gms : 0.162
Glycine Gms : 0.023
Proline Gms : 0.023
Serine Gms : 0.039
Protein Score: 85, 33% ideal. EAA score: 0.85.
Limiting Amino Acid: Methionine+Cystine