Comparing Nutrients in 14 ounces PumpkinVS Canned Carrots with Liquids and Salt

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Canned Carrots with Liquids and Salt

86%

14 oz ▼

Macro Nutrients

Pumpkinvs Canned Carrots with Liquids and Salt

3.56%103kcal

Energy

3.15%91kcal

103 kcalvs91 kcal

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

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0.41%0.4g

Fat

0.57%0.56g

0.4 gvs0.56 g

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

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0.64%0.21g

Saturated Fat

0.31%0.099g

0.21 gvs0.099 g

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

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0.74%0.012g

Omega 3

2%0.032g

0.012 gvs0.032 g

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

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0.047%0.008g

Omega 6

1.3%0.22g

0.008 gvs0.22 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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20%25.8g

Carbohydrate

16.4%21.3g

25.8 gvs21.3 g

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

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15%11g

Sugars

13.5%9.76g

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

11 gvs9.76 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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5.22%2g

Fiber

19%7.14g

2 gvs7.14 g

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

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7.1%3.97g

Protein

4.1%2.3g

3.97 gvs2.3 g

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

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Vitamins

Pumpkinvs Canned Carrots with Liquids and Salt

188%1691μg

Vitamin A

270%2433μg

RAE, retinol activity equivalents

1691 μgvs2433 μg

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

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16.5%0.2mg

Vitamin B1

6.3%0.075mg

Thiamine

0.2 mgvs0.075 mg

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

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33.6%0.44mg

Vitamin B2

8.24%0.11mg

Riboflavin

0.44 mgvs0.11 mg

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

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15%2.4mg

Vitamin B3

10.4%1.67mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.67 mg

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

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23.7%1.2mg

Vitamin B5

11%0.55mg

Pantothenic acid

1.2 mgvs0.55 mg

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

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18.6%0.24mg

Vitamin B6

34%0.44mg

Pyridoxine

0.24 mgvs0.44 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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16%63.5μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

63.5 μgvs31.8 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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39.7%35.7mg

Vitamin C

8.8%7.94mg

Ascorbic acid

35.7 mgvs7.94 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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28%4.2mg

Vitamin E

19.3%2.9mg

Tocopherols and Tocotrienols

4.2 mgvs2.9 mg

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

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3.64%4.37μg

Vitamin K

32.4%39μg

Phytomenadione or phylloquinone

4.37 μgvs39 μg

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

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Minerals

Pumpkinvs Canned Carrots with Liquids and Salt

8.33%83.3mg

Calcium

12.3%123mg

83.3 mgvs123 mg

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

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56%0.5mg

Copper

45.4%0.41mg

0.5 mgvs0.41 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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39.7%3.18mg

Iron

25.8%2.06mg

3.18 mgvs2.06 mg

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

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11.3%47.6mg

Magnesium

8.5%35.7mg

47.6 mgvs35.7 mg

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

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21.6%0.5mg

Manganese

77.7%1.8mg

0.5 mgvs1.8 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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25%175mg

Phosphorus

11.3%79.4mg

175 mgvs79.4 mg

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

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39.7%1349mg

Potassium

20%687mg

1349 mgvs687 mg

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

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2.16%1.2μg

Selenium

2.9%1.6μg

1.2 μgvs1.6 μg

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

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0.26%3.97mg

Sodium

63.5%953mg

3.97 mgvs953 mg

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

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11.5%1.27mg

Zinc

10.5%1.15mg

1.27 mgvs1.15 mg

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

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9.83%364g

Water

9.97%369g

364 gvs369 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 Pumpkin vs Canned Carrots with Liquids and Salt:

Raw Pumpkin has 2.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B9, 4.5 times more Vitamin C and 1.5 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Vitamin A, 1.8 times more Vitamin B6 and 8.9 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin vs Canned Carrots with Liquids and Salt:

Raw Pumpkin has 1.2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.2 times more Phosphorus and 2 times more Potassium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Calcium, 3.6 times more Manganese and 240 times more Sodium than Raw Pumpkin.
Both Raw Pumpkin and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc and Water per 14 oz.
Both Raw Pumpkin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Pumpkin has 1.2 times more Carbohydrate and 1.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.6 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 14 oz.
Both Raw Pumpkin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PumpkinVS Boiled PumpkinCanned Carrots with Liquids and SaltVS Boiled PumpkinPumpkinVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS Canned Carrots with Liquids and Salt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: