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See Nutritional Data for 100 Grams
See Nutritional Data for 1/2 CUP MASHED
Nutritional Data for 1 CUP MASHED PUMPKIN; CKD, BOILED, DRAINED, W/SALT
Mean value per 245.00 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: 49.000 1.7% 2.2%
Protein Gms : 1.764 2.8% 3.5%
Total lipid (fat) Gms : 0.172 0.2% 0.2%
Carbohydrate, by diff. Gms : 11.980 2.5% 3.6%
Total saturated fat Gms : 0.091 0.3% 0.4%
Ttl monounsaturated fat Gms : 0.022
Ttl polyunsaturated fat Gms : 0.010
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 580.650 116.1% 116.1%
Vitamin A Re : 264.600 26.5% 33.1%
Vitamin A IU : 2650.900
Ascorbic acid Mg : 11.515 19.2% 19.2%
Thiamin Mg : 0.076 5.1% 6.9%
Riboflavin Mg : 0.191 11.2% 14.7%
Niacin Mg : 1.012 5.3% 6.7%
Vitamin B6 Mg : 0.108 5.4% 6.7%
Folacin Mcg : 20.825 10.4% 11.6%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 563.500 28.2% 28.2%
Calcium Mg : 36.750 4.6% 4.6%
Phosphorus Mg : 73.500 9.2% 9.2%
Magnesium Mg : 22.050 6.3% 7.9%
Iron Mg : 1.396 14.0% 9.3%
Zinc Mg : 0.564 3.8% 4.7%
Pantothenic acid Mg : 0.492 9.8% 9.8%
Copper Mg : 0.223 11.1% 11.1%
Manganese Mg : 0.218 6.2% 6.2%
Ash Gms : 1.519
Water Gms : 229.541
Food energy KJ : 205.800
Lauric acid (12:0) Gms : 0.002
Myristic acid (14:0) Gms : 0.012
Palmitic acid (16:0) Gms : 0.064
Stearic acid (18:0) Gms : 0.005
Palmitoleic acid(16:1) Gms : 0.012
Oleic acid (18:1) Gms : 0.012
Linoleic acid (18:2/n6) Gms : 0.005 0.1% 0.1%
Linolenic acid(18:3/n3) Gms : 0.005 0.3% 0.4%
Histidine Gms : 0.027 2.8% 3.5%
Isoleucine Gms : 0.056 7.1% 8.9%
Leucine Gms : 0.083 7.5% 9.5%
Lysine Gms : 0.096 10.1% 12.6%
Methionine Gms : 0.020
Cystine Gms : 0.005
Methionine+Cystine Gms : 0.025 2.4% 3.0%
Phenylalanine Gms : 0.056
Tyrosine Gms : 0.073
Phenylalanine+Tyrosine Gms : 0.130 11.7% 14.8%
Threonine Gms : 0.051 9.4% 5.8%
Tryptophan Gms : 0.022 7.9% 10.0%
Valine Gms : 0.061 7.8% 9.7%
Arginine Gms : 0.096
Alanine Gms : 0.049
Aspartic acid Gms : 0.181
Glutamic acid Gms : 0.326
Glycine Gms : 0.047
Proline Gms : 0.047
Serine Gms : 0.078
Protein Score: 85, 33% ideal. EAA score: 0.85.
Limiting Amino Acid: Methionine+Cystine