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Comparing Nutrients in 100 calories PumpkinVS Boiled Pumpkin

Weight per 100 calories

Pumpkin
385g
Boiled Pumpkin
500g

Pumpkin has 1.3 times more energy per 100g than Boiled Pumpkin. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin or Boiled Pumpkin?

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Boiled Pumpkin
12%
3%
85%
100 kcal ▼

Macro Nutrients

Pumpkinvs Boiled Pumpkin
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.4%0.38g
Fat
0.36%0.35g
0.38 gvs0.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
0.58%0.19g
0.2 gvs0.19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.72%0.012g
Omega 3
0.63%0.01g
0.012 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.045%0.008g
Omega 6
0.059%0.01g
0.008 gvs0.01 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.2%25g
Carbohydrate
19%24.5g
25 gvs24.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.6%10.6g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.6 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.06%1.92g
Fiber
14.5%5.5g
1.92 gvs5.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.87%3.85g
Protein
6.43%3.6g
3.85 gvs3.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Boiled Pumpkin
182%1638μg
Vitamin A
160%1440μg
RAE, retinol activity equivalents
1638 μgvs1440 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
13%0.16mg
Thiamine
0.19 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.5%0.42mg
Vitamin B2
30%0.39mg
Riboflavin
0.42 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
13%2.07mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs2.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg
Vitamin B5
20%1mg
Pantothenic acid
1.15 mgvs1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B6
17%0.22mg
Pyridoxine
0.23 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.4%61.5μg
Vitamin B9
11.3%45μg
Folates and Folic Acid
61.5 μgvs45 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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38.5%34.6mg
Vitamin C
26%23.5mg
Ascorbic acid
34.6 mgvs23.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27%4.08mg
Vitamin E
26.7%4mg
Tocopherols and Tocotrienols
4.08 mgvs4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.53%4.23μg
Vitamin K
3.33%4μg
Phytomenadione or phylloquinone
4.23 μgvs4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Boiled Pumpkin
8.08%80.8mg
Calcium
7.5%75mg
80.8 mgvs75 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.3%0.49mg
Copper
50.6%0.46mg
0.49 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.5%3.08mg
Iron
35.6%2.85mg
3.08 mgvs2.85 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46mg
Magnesium
10.7%45mg
46 mgvs45 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
19.3%0.45mg
0.48 mgvs0.45 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24%169mg
Phosphorus
21.4%150mg
169 mgvs150 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.5%1308mg
Potassium
34%1150mg
1308 mgvs1150 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.1%1.15μg
Selenium
1.8%1μg
1.15 μgvs1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.85mg
Sodium
0.33%5mg
3.85 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg
Zinc
10.5%1.15mg
1.23 mgvs1.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.52%352g
Water
12.7%468g
352 gvs468 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pumpkin vs Boiled Pumpkin:
Comparing minerals per 100 calories for Pumpkin vs Boiled Pumpkin:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

PumpkinVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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