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makes a nice addition to stews or homemade soups. Pumpkin is an ox-/ cellent source of vitamin A and is low in calories. One cup of mashed pumpkin cooked from raw vegetable contains approximately 2,650 IU units of vitamin A and only 50 calories. Depending upon ages, the recommended daily dietary allowances range from 2,000 IU to 5,000 IU.
One pound of fresh raw pumpkin equals four cups grated, diced, or thinly sliced or two cups thickened puree.
Pumpkin Puree
Cut a 6-pound pumpkin in half
60.3%