| PRIMARY MICRO NUTRIENTS | Vitamin E, Copper, Phosphorus, Potassium, Manganese, Magnesium, Iron |
| SECONDARY MICRO NUTRIENTS | Zinc |
| TERTIARY MICRO NUTRIENTS | Selenium, Vit B1, B3 |
| NUTRITIONAL HIGHLIGHTS | Very high in Tryptophan – good for Serotonin support |
| FUNCTIONAL BENEFITS and PHYTO-NUTRIENTS | Brain health from amino acid tryptophan
Anti-microbial, anti-fungal and anti-viral benefits from phytonutrient content Anti-oxidant protection and energy metabolism:
Cardio Vascular health protection from
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| ADVICE and NOTES | When roasting, limit the temperature to less than 150F and to 20 minutes max – studies show significant changes in fat structure and formation of lipid peroxides at temperatures and times above this |
RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
| RDA | Pumpkin | % RDA | |||
| Nutrient | Unit | per100g | per 25g serving | ||
| Energy | kcal | 559 | |||
| Protein | g | 30.23 | |||
| Total lipid (fat) | g | 49.05 | |||
| Carbohydrate | g | 10.71 | |||
| Fiber, total dietary | g | 6 | |||
| Sugars, total | g | 1.4 | |||
| Minerals | |||||
| Calcium, Ca | mg | 1000 | 46 | 4.60% | 1.20% |
| Iron, Fe | mg | 8 | 8.82 | 110.30% | 27.60% |
| Magnesium, Mg | mg | 420 | 592 | 141.00% | 35.20% |
| Phosphorus, P | mg | 700 | 1233 | 176.10% | 44.00% |
| Potassium, K | mg | 470 | 809 | 172.10% | 43.00% |
| Sodium, Na | mg | 7 | |||
| Zinc, Zn | mg | 11 | 7.81 | 71.00% | 17.80% |
| Copper, Cu | mg | 0.9 | 1.343 | 149.20% | 37.30% |
| Manganese, Mn | mg | 2.3 | 4.543 | 197.50% | 49.40% |
| Selenium, Se | µg | 55 | 9.4 | 17.10% | 4.30% |
| Vitamins | |||||
| Vitamin C | mg | 90 | 1.9 | 2.10% | 0.50% |
| Thiamin | mg | 1.2 | 0.273 | 22.80% | 5.70% |
| Riboflavin | mg | 1.3 | 0.153 | 11.80% | 2.90% |
| Niacin | mg | 16 | 4.987 | 31.20% | 7.80% |
| Pantothenic acid | mg | 5 | 0.75 | 15.00% | 3.80% |
| Vitamin B-6 | mg | 1.7 | 0.143 | 8.40% | 2.10% |
| Folate, total | µg | 400 | 58 | 14.50% | 3.60% |
| Choline, total | mg | 63 | |||
| Betaine | mg | ||||
| Vitamin B-12 | µg | 2.4 | 0 | 0.00% | 0.00% |
| Vitamin A, IU | IU | 5000 | 16 | 0.30% | 0.10% |
| Vitamin E, total | mg | 15 | 37.75 | 251.70% | 62.90% |
| Vitamin D | IU | 600 | 0 | 0.00% | 0.00% |
| Vitamin K | µg | 120 | 7.3 | 6.10% | 1.50% |
| Lipids | |||||
| Fatty acids, total saturated | g | 8.659 | |||
| Fatty acids, total monounsaturated | g | 16.242 | |||
| Fatty acids, total polyunsaturated | g | 20.976 | |||
| ALA Omega 3 fatty acids | g | 0.12 | |||
| Amino Acids | |||||
| Tryptophan | g | 0.576 | |||
| Threonine | g | 0.998 | |||
| Isoleucine | g | 1.281 | |||
| Leucine | g | 2.419 | |||
| Lysine | g | 1.236 | |||
| Methionine | g | 0.603 | |||
| Cystine | g | 0.332 | |||
| Phenylalanine | g | 1.733 | |||
| Tyrosine | g | 1.093 | |||
| Valine | g | 1.579 | |||
| Arginine | g | 5.353 | |||
| Histidine | g | 0.78 | |||
| Alanine | g | 1.485 | |||
| Aspartic acid | g | 2.96 | |||
| Glutamic acid | g | 6.188 | |||
| Glycine | g | 1.843 | |||
| Proline | g | 1.316 | |||
| Serine | g | 1.673 |
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Other information sources:
World’s Healthiest Foods – an excellent online food and nutrition encyclopedia
Self Nutrition Data: an online nutrient breakdown of foods
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