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Hokkaido pumpkin

The orange hokkaido pumpkin has a nutty aroma and is rich in fiber and vitamins. Every part of the pumpkin can be used in cooking.
90%
Water
 89
Macronutrient carbohydrates 88.83%
/10
Macronutrient proteins 9.82%
/01
Macronutrient fats 1.34%
 

The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).

Ω-6 (LA, <0.1g)
Omega-6 fatty acid such as linoleic acid (LA)
 : Ω-3 (ALA, <0.1g)
Omega-3 fatty acid such as alpha-linolenic acid (ALA)
 = 0:0

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Values are too small to be relevant.

Hokkaido pumpkins, also called red kuri squash, are very commonly used to make soups, casseroles, and other dishes. With these comparatively smaller pumpkins, you can eat the skin and it is also possible to eat them raw.

General information:

From Wikipedia: “Red kuri squash (often spelled 'kari') (katakana: ウチキクリ) is thick-skinned orange colored winter squash, that has the appearance of a small pumpkin without the ridges. It belongs to the Hubbard squash group.

Inside the hard outer skin there is a firm flesh that provides a very delicate and mellow chestnut-like flavor. Red kuri squash is a cultivated variety of the species Cucurbita maxima. Other varieties of this subspecies include 'Hokkaido', 'Red Hokkaido' and 'Sweet Meat' squashes.

Culinary uses:

Full-flavored and sweet, red kuri squash is often cooked with butter and herbs. It is an ingredient in a variety of soups, stews and casseroles. It can be made into cakes, quick breads, muffins, cookies, jams and pies with its nutty-tasting flesh. It can be baked, boiled, microwaved, steamed, sautéed or fried. This squash adds sweet flavor and texture to stir-fries. Its seed cavity is ideal for stuffing.

Nutrition:

Red kuri squash is a good source of fiber. It also provides vitamin A and vitamin C, some of the B vitamins, calcium, potassium, iron, riboflavin and thiamine. Low in calories and sodium, this deep-colored squash also contains beta-carotene. Detailed information are available in the nutrition-table below.

Storage:

Unlike many other squash varieties, pumpkins are frost-sensitive and should be stored at temperatures of10 to 15 °C … Hokkaido pumpkins that have been cut open will only keep for a short period of time … whereas intact pumpkins with a stem can be stored for several months.*”

Pumpkin itself can be frozen, and this way you can save the rest for later without worrying that leftover pumpkin will go bad.

Characteristics:

This hardy squash grows to maturity in full sun and is drought tolerant. Each vine produces multiple teardrop-shaped fruits, usually three. The squash matures after about ninety days after blooming.

The squash is a hard-shelled winter variety with firm yellow flesh. The flesh often has a green tint under the seeds.

History and common names:

It is generally believed that all squash originated in Mesoamerica, but may have been independently cultivated elsewhere, albeit later.

Red kuri squash is commonly called "Japanese squash", "orange Hokkaido squash", "baby red hubbard squash", or "Uchiki kuri squash". In Japan, the word kuri may refer to either the squash discussed in this article or to Japanese chestnuts. In France, it is called potimarron, and in the United Kingdom, it is commonly called "onion squash".

Primarily grown in Japan, California, Florida, Southwestern Colorado, Mexico, Tasmania, Tonga, New Zealand, Chile, Provence, and South Africa, red kuri is widely adapted for climates that provide a growing season of 100 days or more. Most of the California, Colorado, Tonga and New Zealand crops are exported to Japan.

Note (italics): * = Translation from a German Wikipedia entry

Nutrient tables

The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.

Nutritional Information
per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Energy 34 kcal
142 kJ
1.7%
Recommended daily allowance according to the GDA: 2000kcal
Fat/Lipids 0.13 g0.2%
Recommended daily allowance according to the GDA: 70g
Saturated Fats 0.03 g0.1%
Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber) 8.6 g3.2%
Recommended daily allowance according to the GDA: 270g
Sugars 2.2 g2.4%
Recommended daily allowance according to the GDA: 90g
Fiber 1.5 g6.0%
Recommended daily allowance according to the GDA: 25g
Protein/Albumin 0.95 g1.9%
Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:4.0 mg)10 mg0.4%
Recommended daily allowance according to the GDA: 2.4g
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein/Albumin
Cooking Salt

Essential micronutrients with the highest proportions per 100g 2000 kcal
ElemPotassium, K 350 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
VitVitamin C (ascorbic acid) 12 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
VitFolate, as the active form of folic acid (née vitamin B9 and 24 µg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
VitVitamin B6 (pyridoxine) 0.16 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
VitVitamin A, as RAE 68 µg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
MinManganese, Mn 0.16 mg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
ProtTryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
MinCopper, Cu 0.07 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
ProtIsoleucine (Ile, I) 0.06 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
ProtThreonine (Thr, T) 0.04 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Detailed micronutrients and daily requirement coverage per 100g

Explanations of nutrient tables in general

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%
Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 0.02 g< 0.1%
Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Essential amino acids per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Tryptophan (Trp, W) 0.02 g8.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Threonine (Thr, T) 0.04 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Isoleucine (Ile, I) 0.06 g5.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Phenylalanine (Phe, F) 0.06 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Valine (Val, V) 0.06 g4.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Leucine (Leu, L) 0.08 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Lysine (Lys, K) 0.05 g3.0%
Recommended daily allowance according to the WHO-Protein-2002: 1.9 g
Methionine (Met, M) 0.02 g2.0%
Recommended daily allowance according to the WHO-Protein-2002: 0.93 g

Vitamins per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Vitamin C (ascorbic acid) 12 mg15.0%
Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Folate, as the active form of folic acid (née vitamin B9 and 24 µg12.0%
Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Vitamin B6 (pyridoxine) 0.16 mg11.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin A, as RAE 68 µg9.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Riboflavin (vitamin B2) 0.06 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) 0.03 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Niacin (née vitamin B3) 0.50 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) 0.19 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin E, as a-TEs 0.12 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Vitamin K 1.1 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin D 0 µg< 0.1%
Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Essential macroelements (macronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Potassium, K 350 mg18.0%
Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca 28 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg 14 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Phosphorus, P 23 mg3.0%
Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Sodium, Na 4.0 mg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients) per 100g 2000 kcal

The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe.

A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.

Manganese, Mn 0.16 mg8.0%
Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu 0.07 mg7.0%
Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Iron, Fe 0.58 mg4.0%
Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn 0.21 mg2.0%
Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se 0.40 µg1.0%
Recommended daily allowance according to the EU: LMIV-2011: 55 µg

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