Pumpkin Nutrition facts
Pumpkin
Pumpkin fruit is one of the widely grown vegetables incredibly rich in vital antioxidants and vitamins. Though this humble backyard vegetable is low in calories, nonetheless it packed with vitamin-A, and flavonoid polyphenolic antioxidants such as lutein, xanthin, and carotenes in abundance.
Pumpkin is a fast-growing vine that creeps along the surface in a similar fashion to that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes, etc. It is one of the most popular field crops cultivated around the world, including in the US at commercial scale for its fruit, and seeds.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 26 Kcal | 1% |
| Carbohydrates | 6.50 g | 5% |
| Protein | 1.0 g | 2% |
| Total Fat | 0.1 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.5 g | 2% |
| Vitamins | ||
| Folates | 16 μg | 4% |
| Niacin | 0.600 mg | 4% |
| Pantothenic acid | 0.298 mg | 6% |
| Pyridoxine | 0.061 mg | 5% |
| Riboflavin | 0.110 mg | 8.5% |
| Thiamin | 0.050 mg | 4% |
| Vitamin A | 7384 IU | 246% |
| Vitamin C | 9 mg | 15% |
| Vitamin E | 1.06 mg | 7% |
| Vitamin K | 1.1 mcg | 1% |
| Electrolytes | ||
| Sodium | 1 mg | 0.5% |
| Potassium | 340 mg | 7% |
| Minerals | ||
| Calcium | 21 mg | 2% |
| Copper | 0.127 mg | 14% |
| Iron | 0.80 mg | 10% |
| Magnesium | 12 mg | 3% |
| Manganese | 0.125 mg | 0.5% |
| Phosphorus | 44mg | 5% |
| Selenium | 0.3 mcg | <0.5% |
| Zinc | 0.32 mg | 3% |
| Phyto-nutrients | ||
| Carotene-α | 515 mcg | -- |
| Carotene-ß | 3100 mcg | -- |
| Crypto-xanthin-ß | 2145 mcg | -- |
| Lutein-zeaxanthin | 1500 mcg | -- |