The recipe for mashed potatoes and pumpkin. Calorie, chemical composition and nutritional value.

Ingredients Mashed potatoes and pumpkin

pumpkin 500.0 (gram)
potatoes 5.0 (piece)
cream 1.0 (grain glass)
table salt 1.0 (teaspoon)
Method of preparation

Finely chop the peeled pumpkin or grate on a vegetable grater and simmer in its own juice, then chop in a mixer or rub through a sieve. Prepare a homogeneous mass of boiled potatoes, add it to the pumpkin, pour over heated cream, sprinkle with salt, boil and beat. Serve with fish or poultry dishes.

You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value75.4 kCal1684 kCal4.5%6%2233 g
Proteins1.8 g76 g2.4%3.2%4222 g
Fats4.8 g56 g8.6%11.4%1167 g
Carbohydrates6.6 g219 g3%4%3318 g
organic acids48.2 g~
Alimentary fiber2.5 g20 g12.5%16.6%800 g
Water63.4 g2273 g2.8%3.7%3585 g
Ash0.8 g~
Vitamin A, RE500 μg900 μg55.6%73.7%180 g
Retinol0.5 mg~
Vitamin B1, thiamine0.06 mg1.5 mg4%5.3%2500 g
Vitamin B2, riboflavin0.07 mg1.8 mg3.9%5.2%2571 g
Vitamin B4, choline10.7 mg500 mg2.1%2.8%4673 g
Vitamin B5, pantothenic0.3 mg5 mg6%8%1667 g
Vitamin B6, pyridoxine0.2 mg2 mg10%13.3%1000 g
Vitamin B9, folate8.4 μg400 μg2.1%2.8%4762 g
Vitamin B12, cobalamin0.1 μg3 μg3.3%4.4%3000 g
Vitamin C, ascorbic6.2 mg90 mg6.9%9.2%1452 g
Vitamin D, calciferol0.03 μg10 μg0.3%0.4%33333 g
Vitamin E, alpha tocopherol, TE0.2 mg15 mg1.3%1.7%7500 g
Vitamin H, biotin0.9 μg50 μg1.8%2.4%5556 g
Vitamin PP, NE0.8988 mg20 mg4.5%6%2225 g
niacin0.6 mg~
Potassium, K283.8 mg2500 mg11.4%15.1%881 g
Calcium, Ca34.9 mg1000 mg3.5%4.6%2865 g
Magnesium, Mg14.2 mg400 mg3.6%4.8%2817 g
Sodium, Na14.4 mg1300 mg1.1%1.5%9028 g
Sulfur, S18.3 mg1000 mg1.8%2.4%5464 g
Phosphorus, P43.2 mg800 mg5.4%7.2%1852 g
Chlorine, Cl782.6 mg2300 mg34%45.1%294 g
Trace Elements
Aluminum, Al278.6 μg~
Bohr, B37.3 μg~
Vanadium, V48.3 μg~
Iron, Fe0.5 mg18 mg2.8%3.7%3600 g
Iodine, I3.9 μg150 μg2.6%3.4%3846 g
Cobalt, Co2.2 μg10 μg22%29.2%455 g
Lithium, Li24.9 μg~
Manganese, Mn0.0715 mg2 mg3.6%4.8%2797 g
Copper, Cu110.3 μg1000 μg11%14.6%907 g
Molybdenum, Mo.5.1 μg70 μg7.3%9.7%1373 g
Nickel, Ni1.6 μg~
Rubidium, Rb162 μg~
Selenium, Se0.09 μg55 μg0.2%0.3%61111 g
Fluorine, F40.7 μg4000 μg1%1.3%9828 g
Chrome, Cr3.2 μg50 μg6.4%8.5%1563 g
Zinc, Zn0.2571 mg12 mg2.1%2.8%4667 g
Digestible carbohydrates
Starch and dextrins4.1 g~
Mono- and disaccharides (sugars)1.6 gmax 100 г

The energy value is 75,4 kcal.

Mashed potatoes and pumpkin rich in vitamins and minerals such as: vitamin A – 55,6%, potassium – 11,4%, chlorine – 34%, cobalt – 22%, copper – 11%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Calorie content AND CHEMICAL COMPOSITION OF THE INGREDIENTS OF THE RECIPE Puree from potatoes and pumpkin PER 100 g
  • 22 kCal
  • 77 kCal
  • 119 kCal
  • 0 kCal
Tags: How to cook, calorie content 75,4 kcal, chemical composition, nutritional value, what vitamins, minerals, how to make mashed potatoes and pumpkin, recipe, calories, nutrients

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