Pumpkin
Description
The pumpkin is a large, edible orange gourd fruit the pumpkin vine, the Cucurbita Pepo. It is rich in potassium and provitamin A carotenoids, is a moderate source of dietary fiber, containing a fair amount of vitamin C.
Available in October.
Note: Good quality pumpkins are well-matured and not broken or cracked. A rich orange color usually is expected. Avoid pumpkins having soft or wet breakdown. Those with excessive scarring or indications of disease or freezing also should be avoided.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 30 | 24 | 41 |
| Protein: | 1.16 | .88 | 1.34 gm |
| Carbohydrates: | 7.54 | .09 | .34 gm |
| Fiber: | 1.28 | 5.97 | 9.86 gm |
| Total fats: | .12 | 1.01 | 1.97 gm |
| Saturated fats: | .060 | .045 | .178 gm |
| Unsaturated fats: | .021 | .011 | .045 gm |
| Cholesterol: | 0 | .005 | .018 mg |
1. Raw - 1 cup, 116 grams
2. Boiled, Drained - 1/2 cup mashed, 122 grams
3. Canned - 1/2 cup, 122 grams
Vitamin Content
| 1 | 2 | |
| Vitamin A: | 1856 | 1320 IU |
| Thiamine: | .058 | .038 mg |
| Vitamin B-2: | .128 | .095 mg |
| Vitamin B-6: | - | - mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .696 | .504 mg |
| Pantothenic Acid: | - | - mg |
| Folic acid: | - | - mcg |
| Vitamin C: | 10.4 | 5.7 mg |
| Vitamin E: | - | - IU |
1. Raw - 1 cup, 116 grams
2. Boiled, Drained - 1/2 cup mashed, 122 grams
| 3 | USRDA | |
| Vitamin A: | 26908 | 5000 IU |
| Thiamine: | .029 | 1.7 mg |
| Vitamin B-2: | .066 | 1.7 mg |
| Vitamin B-6: | .068 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .448 | 20 mg |
| Pantothenic Acid: | .488 | 10 mg |
| Folic acid: | 15.0 | 400 mcg |
| Vitamin C: | 5.1 | 60 mg |
| Vitamin E: | - | 30 IU |
3. Canned - 1/2 cup, 122 grams
Mineral Content
| 1 | 2 | |
| Calcium: | 24 | 18 mg |
| Copper: | - | - mg |
| Iron: | .93 | .70 mg |
| Magnesium: | 14 | 11 mg |
| Manganese: | - | - mg |
| Phosphorus: | 51 | 37 mg |
| Potassium: | 394 | 281 mg |
| Selenium: | - | - mcg |
| Sodium: | 1 | 2 mg |
| Zinc: | - | - mg |
1. Raw - 1 cup, 116 grams
2. Boiled, Drained - 1/2 cup mashed, 122 grams
| 3 | USRDA | |
| Calcium: | 32 | 1000 mg |
| Copper: | .131 | 2 mg |
| Iron: | 1.70 | 18 mg |
| Magnesium: | 28 | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | 42 | 1000 mg |
| Potassium: | 252 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 6 | n/a mg |
| Zinc: | .21 | 15 mg |
3. Canned - 1/2 cup, 122 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .014 | .011 | .016 gm |
| Threonine: | .034 | .026 | .039 gm |
| Isoleucine: | .036 | .028 | .041 gm |
| Leucine: | .053 | .041 | .062 gm |
| Lysine: | .063 | .048 | .073 gm |
| Methionine: | .013 | .010 | .015 gm |
| Cysteine: | .003 | .002 | .004 gm |
| Phenylalanine: | .037 | .028 | .043 gm |
| Tyrosine: | .049 | .037 | .056 gm |
| Valine: | .041 | .031 | .046 gm |
| Arginine: | .063 | .048 | .072 gm |
| Histidine: | .019 | .013 | .021 gm |
| Alanine: | .032 | .024 | .038 gm |
| Aspartic acid: | .118 | .090 | .137 gm |
| Glutamic acid: | .213 | .162 | .246 gm |
| Glycine: | .031 | .023 | .035 gm |
| Proline: | .030 | .023 | .035 gm |
| Serine: | .051 | .039 | .059 gm |
1. Raw - 1 cup, 116 grams
2. Boiled, Drained - 1/2 cup mashed, 122 grams
3. Canned - 1/2 cup, 122 grams
References
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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