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Apples, raw, with skin, 100 grams
Vitamin A 54.0 IU
Vitamin C 4.6 mg
Completeness Score:32
Amino Acid Score:31
Estimated Glycemic Score: 3
The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Vitamin C.
The bad: A large portion of the calories in this food come from sugars.
Pumpkin, cooked, boiled, drained, without salt, 100 grams
Vitamin A 4992 IU
Vitamin C 4.7 mg
Completeness Score:85
Amino Acid Score:56
Estimated Glycemic Score: 1
The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.
The bad: None.
Pumpkin, 100 grams
Vitamin A 4992 IU
Completeness Score:85
Amino Acid Score:56
Estimated Glycemic Score: 1
The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese.
The bad: None.
Source: apple, pumpkin
Pumpkins also store better than most other fruit. Uncut, it can be stored in a cellar for 5 months to 2 years and maintain it's freshness.
Brownies
Each time you throw out a pumpkin, you are throwing out a pan of brownies. Halloween pumpkins can be used for more than just making pie or soup, they are ideal making for squash brownies. Simply bake squash and blend with bananas, and a bit of butter and cocoa powder and bake for delicious chocolatey brownies - and yes, you can share them with your gluten-free, vegetarian, paleo friends. It's an art that few people know about and we've lost it, and it's no wonder since we've been throwing out pumpkins.
Give the squash brownie recipe a try here.
