Pumpkin -
Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat
"We are dedicated to cruelty-free living through a vegetarian - vegan lifestyle. Let no animal suffer or die that we may live!"
Ingredients Descriptions and Photos
Pumpkin
(Pumpkin) Most people buy a pumpkin for decoration. Some people carve a face in it, or paint a
face on the surface for Halloween, and then throw it away afterwards.
Others place the pumpkin in a decorative arrangement celebrating the autumn
season. And some people buy the pumpkin for food, and not just for making
a pie for dessert. See our feature: What Can We Do with a
Pumpkin? Select a pumpkin of the size and shape you desire. If
the pumpkin is to remain whole for decoration and/or for eating, as we have
done, make sure that the outer surface of the pumpkin is free of bruises, cuts,
or punctures. See the nutritional information below for raw
and cooked pumpkin.
Pumpkin, raw
Scientific Name: Cucurbita spp.
NDB No: 11422
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup (1" cubes) ------- 116 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
91.60
|
0
|
|
106.256
|
| Energy |
kcal
|
26
|
0
|
|
30.160
|
| Energy |
kj
|
109
|
0
|
|
126.440
|
| Protein |
g
|
1.00
|
0
|
|
1.160
|
| Total lipid (fat) |
g
|
0.10
|
0
|
|
0.116
|
| Ash |
g
|
0.80
|
0
|
|
0.928
|
| Carbohydrate, by difference |
g
|
6.50
|
0
|
|
7.540
|
| Fiber, total dietary |
g
|
0.5
|
0
|
|
0.580
|
| Minerals | |||||
| Calcium, Ca |
mg
|
21
|
0
|
|
24.360
|
| Iron, Fe |
mg
|
0.80
|
0
|
|
0.928
|
| Magnesium, Mg |
mg
|
12
|
0
|
|
13.920
|
| Phosphorus, P |
mg
|
44
|
0
|
|
51.040
|
| Potassium, K |
mg
|
340
|
0
|
|
394.400
|
| Sodium, Na |
mg
|
1
|
0
|
|
1.160
|
| Zinc, Zn |
mg
|
0.32
|
0
|
|
0.371
|
| Copper, Cu |
mg
|
0.127
|
0
|
|
0.147
|
| Manganese, Mn |
mg
|
0.125
|
0
|
|
0.145
|
| Selenium, Se |
mcg
|
0.3
|
0
|
|
0.348
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
9.0
|
0
|
|
10.440
|
| Thiamin |
mg
|
0.050
|
0
|
|
0.058
|
| Riboflavin |
mg
|
0.110
|
0
|
|
0.128
|
| Niacin |
mg
|
0.600
|
0
|
|
0.696
|
| Pantothenic acid |
mg
|
0.298
|
0
|
|
0.346
|
| Vitamin B-6 |
mg
|
0.061
|
0
|
|
0.071
|
| Folate, total |
mcg
|
16
|
0
|
|
18.560
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
16
|
0
|
|
18.560
|
| Folate, DFE |
mcg_DFE
|
16
|
0
|
|
18.560
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
1600
|
0
|
|
1856.000
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
80
|
0
|
|
92.800
|
| Vitamin E |
mg_ATE
|
1.060
|
0
|
|
1.230
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.052
|
0
|
|
0.060
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.001
|
0
|
|
0.001
|
| 14:0 |
g
|
0.006
|
0
|
|
0.007
|
| 16:0 |
g
|
0.037
|
0
|
|
0.043
|
| 18:0 |
g
|
0.003
|
0
|
|
0.003
|
| Fatty acids, total monounsaturated |
g
|
0.013
|
0
|
|
0.015
|
| 16:1 undifferentiated |
g
|
0.006
|
0
|
|
0.007
|
| 18:1 undifferentiated |
g
|
0.006
|
0
|
|
0.007
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.005
|
0
|
|
0.006
|
| 18:2 undifferentiated |
g
|
0.002
|
0
|
|
0.002
|
| 18:3 undifferentiated |
g
|
0.003
|
0
|
|
0.003
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Phytosterols |
mg
|
12
|
0
|
|
13.920
|
| Amino acids | |||||
| Tryptophan |
g
|
0.012
|
4
|
|
0.014
|
| Threonine |
g
|
0.029
|
3
|
|
0.034
|
| Isoleucine |
g
|
0.031
|
3
|
|
0.036
|
| Leucine |
g
|
0.046
|
3
|
|
0.053
|
| Lysine |
g
|
0.054
|
4
|
|
0.063
|
| Methionine |
g
|
0.011
|
10
|
|
0.013
|
| Cystine |
g
|
0.003
|
8
|
|
0.003
|
| Phenylalanine |
g
|
0.032
|
3
|
|
0.037
|
| Tyrosine |
g
|
0.042
|
1
|
|
0.049
|
| Valine |
g
|
0.035
|
3
|
|
0.041
|
| Arginine |
g
|
0.054
|
2
|
|
0.063
|
| Histidine |
g
|
0.016
|
2
|
|
0.019
|
| Alanine |
g
|
0.028
|
1
|
|
0.032
|
| Aspartic acid |
g
|
0.102
|
1
|
|
0.118
|
| Glutamic acid |
g
|
0.184
|
1
|
|
0.213
|
| Glycine |
g
|
0.027
|
1
|
|
0.031
|
| Proline |
g
|
0.026
|
1
|
|
0.030
|
| Serine |
g
|
0.044
|
1
|
|
0.051
|
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)
Pumpkin, cooked, boiled, drained, without salt
NDB No: 11423
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup, mashed ------- 245 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
93.69
|
0
|
|
229.540
|
| Energy |
kcal
|
20
|
0
|
|
49.000
|
| Energy |
kj
|
84
|
0
|
|
205.800
|
| Protein |
g
|
0.72
|
0
|
|
1.764
|
| Total lipid (fat) |
g
|
0.07
|
0
|
|
0.172
|
| Ash |
g
|
0.62
|
0
|
|
1.519
|
| Carbohydrate, by difference |
g
|
4.89
|
0
|
|
11.980
|
| Fiber, total dietary |
g
|
1.1
|
0
|
|
2.695
|
| Minerals | |||||
| Calcium, Ca |
mg
|
15
|
0
|
|
36.750
|
| Iron, Fe |
mg
|
0.57
|
0
|
|
1.396
|
| Magnesium, Mg |
mg
|
9
|
0
|
|
22.050
|
| Phosphorus, P |
mg
|
30
|
0
|
|
73.500
|
| Potassium, K |
mg
|
230
|
0
|
|
563.500
|
| Sodium, Na |
mg
|
1
|
0
|
|
2.450
|
| Zinc, Zn |
mg
|
0.23
|
0
|
|
0.564
|
| Copper, Cu |
mg
|
0.091
|
0
|
|
0.223
|
| Manganese, Mn |
mg
|
0.089
|
0
|
|
0.218
|
| Selenium, Se |
mcg
|
0.2
|
0
|
|
0.490
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.7
|
0
|
|
11.515
|
| Thiamin |
mg
|
0.031
|
0
|
|
0.076
|
| Riboflavin |
mg
|
0.078
|
0
|
|
0.191
|
| Niacin |
mg
|
0.413
|
0
|
|
1.012
|
| Pantothenic acid |
mg
|
0.201
|
0
|
|
0.492
|
| Vitamin B-6 |
mg
|
0.044
|
0
|
|
0.108
|
| Folate, total |
mcg
|
9
|
0
|
|
22.050
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
9
|
0
|
|
22.050
|
| Folate, DFE |
mcg_DFE
|
9
|
0
|
|
22.050
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
1082
|
0
|
|
2650.900
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin A, RAE |
mcg_RAE
|
54
|
0
|
|
132.300
|
| Vitamin E |
mg_ATE
|
1.060
|
0
|
|
2.597
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.037
|
0
|
|
0.091
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.001
|
0
|
|
0.002
|
| 14:0 |
g
|
0.005
|
0
|
|
0.012
|
| 16:0 |
g
|
0.026
|
0
|
|
0.064
|
| 18:0 |
g
|
0.002
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.009
|
0
|
|
0.022
|
| 16:1 undifferentiated |
g
|
0.005
|
0
|
|
0.012
|
| 18:1 undifferentiated |
g
|
0.005
|
0
|
|
0.012
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.004
|
0
|
|
0.010
|
| 18:2 undifferentiated |
g
|
0.002
|
0
|
|
0.005
|
| 18:3 undifferentiated |
g
|
0.002
|
0
|
|
0.005
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.009
|
0
|
|
0.022
|
| Threonine |
g
|
0.021
|
0
|
|
0.051
|
| Isoleucine |
g
|
0.023
|
0
|
|
0.056
|
| Leucine |
g
|
0.034
|
0
|
|
0.083
|
| Lysine |
g
|
0.039
|
0
|
|
0.096
|
| Methionine |
g
|
0.008
|
0
|
|
0.020
|
| Cystine |
g
|
0.002
|
0
|
|
0.005
|
| Phenylalanine |
g
|
0.023
|
0
|
|
0.056
|
| Tyrosine |
g
|
0.030
|
0
|
|
0.073
|
| Valine |
g
|
0.025
|
0
|
|
0.061
|
| Arginine |
g
|
0.039
|
0
|
|
0.096
|
| Histidine |
g
|
0.011
|
0
|
|
0.027
|
| Alanine |
g
|
0.020
|
0
|
|
0.049
|
| Aspartic acid |
g
|
0.074
|
0
|
|
0.181
|
| Glutamic acid |
g
|
0.133
|
0
|
|
0.326
|
| Glycine |
g
|
0.019
|
0
|
|
0.047
|
| Proline |
g
|
0.019
|
0
|
|
0.047
|
| Serine |
g
|
0.032
|
0
|
|
0.078
|
USDA National Nutrient Database for Standard Reference, Release 15 (August 2002)
Return to: Ingredients Description and Photos
The
above recipe is in keeping with God's creation intent (Genesis 1:29-31):
'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every
tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the
earth and all the birds of the air and all the creatures that move on the ground-- everything that
has the breath of life in it-- I give every green plant for food." And it was so. God saw all
that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!
Recipe Section
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