Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 20 kCal | 1684 kCal | 1.2% | 6% | 8420 g |
| Proteins | 0.72 g | 76 g | 0.9% | 4.5% | 10556 g |
| Fats | 0.07 g | 56 g | 0.1% | 0.5% | 80000 g |
| Carbohydrates | 3.8 g | 219 g | 1.7% | 8.5% | 5763 g |
| Alimentary fiber | 1.1 g | 20 g | 5.5% | 27.5% | 1818 g |
| Water | 93.69 g | 2273 g | 4.1% | 20.5% | 2426 g |
| Ash | 0.62 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 288 μg | 900 μg | 32% | 160% | 313 g |
| alpha Carotene | 2715 μg | ~ | |||
| beta Carotene | 2.096 mg | 5 mg | 41.9% | 209.5% | 239 g |
| Lutein + Zeaxanthin | 1014 μg | ~ | |||
| Vitamin B1, thiamine | 0.031 mg | 1.5 mg | 2.1% | 10.5% | 4839 g |
| Vitamin B2, riboflavin | 0.078 mg | 1.8 mg | 4.3% | 21.5% | 2308 g |
| Vitamin B4, choline | 6.2 mg | 500 mg | 1.2% | 6% | 8065 g |
| Vitamin B5, pantothenic | 0.201 mg | 5 mg | 4% | 20% | 2488 g |
| Vitamin B6, pyridoxine | 0.044 mg | 2 mg | 2.2% | 11% | 4545 g |
| Vitamin B9, folate | 9 μg | 400 μg | 2.3% | 11.5% | 4444 g |
| Vitamin C, ascorbic | 4.7 mg | 90 mg | 5.2% | 26% | 1915 g |
| Vitamin E, alpha tocopherol, TE | 0.8 mg | 15 mg | 5.3% | 26.5% | 1875 g |
| Vitamin K, phylloquinone | 0.8 μg | 120 μg | 0.7% | 3.5% | 15000 g |
| Vitamin PP, NE | 0.413 mg | 20 mg | 2.1% | 10.5% | 4843 g |
| Macronutrients | |||||
| Potassium, K | 230 mg | 2500 mg | 9.2% | 46% | 1087 g |
| Calcium, Ca | 15 mg | 1000 mg | 1.5% | 7.5% | 6667 g |
| Magnesium, Mg | 9 mg | 400 mg | 2.3% | 11.5% | 4444 g |
| Sodium, Na | 1 mg | 1300 mg | 0.1% | 0.5% | 130000 g |
| Sulfur, S | 7.2 mg | 1000 mg | 0.7% | 3.5% | 13889 g |
| Phosphorus, P | 30 mg | 800 mg | 3.8% | 19% | 2667 g |
| Trace Elements | |||||
| Iron, Fe | 0.57 mg | 18 mg | 3.2% | 16% | 3158 g |
| Manganese, Mn | 0.089 mg | 2 mg | 4.5% | 22.5% | 2247 g |
| Copper, Cu | 91 μg | 1000 μg | 9.1% | 45.5% | 1099 g |
| Selenium, Se | 0.2 μg | 55 μg | 0.4% | 2% | 27500 g |
| Zinc, Zn | 0.23 mg | 12 mg | 1.9% | 9.5% | 5217 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 2.08 g | max 100 г | |||
| Essential Amino Acids | |||||
| Arginine * | 0.039 g | ~ | |||
| valine | 0.025 g | ~ | |||
| Histidine * | 0.011 g | ~ | |||
| Isoleucine | 0.023 g | ~ | |||
| leucine | 0.034 g | ~ | |||
| lysine | 0.039 g | ~ | |||
| methionine | 0.008 g | ~ | |||
| threonine | 0.021 g | ~ | |||
| tryptophan | 0.009 g | ~ | |||
| phenylalanine | 0.023 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.02 g | ~ | |||
| Aspartic acid | 0.074 g | ~ | |||
| glycine | 0.019 g | ~ | |||
| Glutamic acid | 0.133 g | ~ | |||
| Proline | 0.019 g | ~ | |||
| serine | 0.032 g | ~ | |||
| tyrosine | 0.03 g | ~ | |||
| Cysteine | 0.002 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.037 g | max 18.7 г | |||
| 12: 0 Lauric | 0.001 g | ~ | |||
| 14: 0 Myristic | 0.005 g | ~ | |||
| 16: 0 Palmitic | 0.026 g | ~ | |||
| 18: 0 Stearin | 0.002 g | ~ | |||
| Monounsaturated fatty acids | 0.009 g | min 16.8 г | 0.1% | 0.5% | |
| 16: 1 Palmitoleic | 0.005 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.005 g | ~ | |||
| Polyunsaturated fatty acids | 0.004 g | from 11.2 to 20.6 | |||
| 18: 2 Linoleic | 0.002 g | ~ | |||
| 18: 3 Linolenic | 0.002 g | ~ | |||
| Omega-3 fatty acids | 0.002 g | from 0.9 to 3.7 | 0.2% | 1% | |
| Omega-6 fatty acids | 0.002 g | from 4.7 to 16.8 |
The energy value is 20 kcal.
- cup, mashed = 245 g (49 kCal)
Boiled pumpkin, no salt rich in vitamins and minerals such as: vitamin A – 32%, beta-carotene – 41,9%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta-carotene is equivalent to 1 mcg of vitamin A.
Tags: calorie content 20 kcal, chemical composition, nutritional value, vitamins, minerals, what is useful Boiled pumpkin, no salt, calories, nutrients, useful properties Boiled pumpkin, no salt