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Pumpkin, cooked, boiled, drained, with salt

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→ Unabridged nutrient values table with RDAs (for scientific work)
→ Vitamin A: a strong point.

Calorie and Vitamin Values

100g cup, mashed oz.
Unit weight (g) 100 g 245 g 28 g
Unit weight (oz.) 3.53 oz. 8.64 oz. 1 oz.
Calories20kcal49kcal5.67kcal
Protein0.72g1.76g0.204g
Carbohydrate4.9g12g1.39g
Fat0.07g0.172g0.0198g
Fiber1.1g2.7g0.312g
Cholesterol0mg0mg0mg
Vitamin A4992IU12230IU1415IU
Vitamin D
Vitamin E 0.8mg1.96mg0.227mg
Vitamin K0.8mcg1.96mcg0.227mcg
Vitamin C4.7mg11.5mg1.33mg
B1 (Thiamin)0.031mg0.076mg0.00879mg
B2 (Riboflavin)0.078mg0.191mg0.0221mg
B3 (Niacin)0.413mg1.01mg0.117mg
B5 (Pantothenic acid)0.201mg0.492mg0.057mg
B60.044mg0.108mg0.0125mg
Folate (Folic acid)9mcg22mcg2.55mcg
B120mcg0mcg0mcg
Choline6.2mg15.2mg1.76mg
Biotin
Calcium15mg37mg4.25mg
Iron0.57mg1.4mg0.162mg
Magnesium9mg22mg2.55mg
Phosphorus30mg74mg8.5mg
Zinc0.23mg0.564mg0.0652mg
Copper0.091mg0.223mg0.0258mg
Manganese0.089mg0.218mg0.0252mg
Selenium0.2mcg0.49mcg0.0567mcg
Fluoride
Potassium230mg564mg65mg
Sodium (Na)237mg581mg67mg
Histidine0.011g0.027g0.00312g
Isoleucine0.023g0.0564g0.00652g
Leucine0.034g0.0833g0.00964g
Lysine0.039g0.0956g0.0111g
Methionine0.008g0.0196g0.00227g
Phenylalanine0.023g0.0564g0.00652g
Threonine0.021g0.0515g0.00595g
Tryptophan0.009g0.0221g0.00255g
Valine0.025g0.0613g0.00709g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine

Units

Unit Weight (g) Weight (oz.)
g1 g0.0353 oz.
cup, mashed245 g8.64 oz.

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