Comparing Nutrients in 14 ounces Boiled PumpkinVS Pumpkin

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Pumpkin

13%

84%

14 oz ▼

Macro Nutrients

Boiled Pumpkinvs Pumpkin

2.74%79.4kcal

Energy

3.56%103kcal

79.4 kcalvs103 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.29%0.28g

Fat

0.41%0.4g

0.28 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g

Saturated Fat

0.64%0.21g

0.15 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

0.74%0.012g

0.008 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.047%0.008g

Omega 6

0.047%0.008g

0.008 gvs0.008 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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15%19.4g

Carbohydrate

20%25.8g

19.4 gvs25.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.4%8.26g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.26 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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11.5%4.37g

Fiber

5.22%2g

4.37 gvs2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.1%2.86g

Protein

7.1%3.97g

2.86 gvs3.97 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Pumpkin

127%1143μg

Vitamin A

188%1691μg

RAE, retinol activity equivalents

1143 μgvs1691 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

16.5%0.2mg

Thiamine

0.12 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B2

33.6%0.44mg

Riboflavin

0.31 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.2%1.64mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs2.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

0.8 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.4%0.17mg

Vitamin B6

18.6%0.24mg

Pyridoxine

0.17 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

16%63.5μg

Folates and Folic Acid

35.7 μgvs63.5 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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20.7%18.7mg

Vitamin C

39.7%35.7mg

Ascorbic acid

18.7 mgvs35.7 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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21%3.18mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

3.18 mgvs4.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.65%3.18μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

3.18 μgvs4.37 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Pumpkin

5.95%59.5mg

Calcium

8.33%83.3mg

59.5 mgvs83.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40%0.36mg

Copper

56%0.5mg

0.36 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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28.3%2.26mg

Iron

39.7%3.18mg

2.26 mgvs3.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

11.3%47.6mg

35.7 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.4%0.35mg

Manganese

21.6%0.5mg

0.35 mgvs0.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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17%119mg

Phosphorus

25%175mg

119 mgvs175 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27%913mg

Potassium

39.7%1349mg

913 mgvs1349 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg

Selenium

2.16%1.2μg

0.79 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

0.26%3.97mg

3.97 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg

Zinc

11.5%1.27mg

0.91 mgvs1.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%372g

Water

9.83%364g

372 gvs364 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Pumpkin vs Pumpkin:

Raw Pumpkin contains 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Pumpkin vs Pumpkin:

Raw Pumpkin contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Raw Pumpkin have similar amounts of Water per 14 oz.
Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Pumpkin has 2.2 times more Fiber than Raw Pumpkin.
While Raw Pumpkin contains 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled PumpkinVS Canned PumpkinPumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 14 ounces Boiled PumpkinVS Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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