ALL ABOUT PUMPKINS

NUTRITION FACTS

Pumpkins are a source of carbohydrates, potassium and beta carotene which is a powerful antioxidant.

Beta carotene is converted to vitamin A in the body.

Vitamin A is essential for healthy skin, vision, bone development and many other functions.

DIETARY INFO

1 cup cooked mashed pumpkin

Calories 24

Protein 1 gram

Carbohydrates 5.98 grams

Dietary fiber 1 gram

Potassium 280.6 mg

Phosphorus 36.6 mg

Vitamin A 1320 IU

Vitamin C 5.73 mg

SELECTION AND STORAGE

Smaller pumpkins are best for cooking because they are more tender and flavorful.

Pumpkins should be free of blemishes

Pumpkins should be harvested with stems intact and should be heavy for their size.

A shiny skin indicates that it was picked too soon unless it was waxed.

Store in a cool, dry place, at 45 to 60 degrees F. for up to a month, or refrigerate for up to three months.

EQUIVALENTS AND SUBSTITUTES

1 fresh 5-pound pumpkin = about 41⁄2 cups cooked, mashed pumpkin

1 pound fresh pumpkin = about 1 cup cooked, mashed pumpkin

1 (15-ounce) can pumpkin = 13⁄4 cups mashed pumpkin

1 (29-ounce) can pumpkin = 31⁄2 cups mashed pumpkin