Comparing Nutrients in 14 ounces PumpkinVS Canned Pumpkin

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Canned Pumpkin

11%

83%

14 oz ▼

Macro Nutrients

Pumpkinvs Canned Pumpkin

3.56%103kcal

Energy

4.65%135kcal

103 kcalvs135 kcal

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

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0.41%0.4g

Fat

1.15%1.1g

0.4 gvs1.1 g

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

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0.64%0.21g

Saturated Fat

1.8%0.58g

0.21 gvs0.58 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

0.16%0.028g

0.008 gvs0.028 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

24.7%32g

25.8 gvs32 g

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

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15%11g

Sugars

18%13g

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

11 gvs13 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

30.3%11.5g

2 gvs11.5 g

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

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7.1%3.97g

Protein

7.8%4.37g

3.97 gvs4.37 g

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

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Vitamins

Pumpkinvs Canned Pumpkin

188%1691μg

Vitamin A

343%3088μg

RAE, retinol activity equivalents

1691 μgvs3088 μg

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

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16.5%0.2mg

Vitamin B1

7.94%0.095mg

Thiamine

0.2 mgvs0.095 mg

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

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33.6%0.44mg

Vitamin B2

16.5%0.21mg

Riboflavin

0.44 mgvs0.21 mg

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

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15%2.4mg

Vitamin B3

9.1%1.46mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.46 mg

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

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23.7%1.2mg

Vitamin B5

31.8%1.6mg

Pantothenic acid

1.2 mgvs1.6 mg

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

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18.6%0.24mg

Vitamin B6

17%0.22mg

Pyridoxine

0.24 mgvs0.22 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

12%47.6μg

Folates and Folic Acid

63.5 μgvs47.6 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

18.5%16.7mg

Ascorbic acid

35.7 mgvs16.7 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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28%4.2mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

4.2 mgvs4.2 mg

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

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3.64%4.37μg

Vitamin K

53%63.5μg

Phytomenadione or phylloquinone

4.37 μgvs63.5 μg

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

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Minerals

Pumpkinvs Canned Pumpkin

8.33%83.3mg

Calcium

10.3%103mg

83.3 mgvs103 mg

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

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56%0.5mg

Copper

47%0.42mg

0.5 mgvs0.42 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

69%5.5mg

3.18 mgvs5.5 mg

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

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11.3%47.6mg

Magnesium

21.7%91mg

47.6 mgvs91 mg

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

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21.6%0.5mg

Manganese

25.7%0.59mg

0.5 mgvs0.59 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

20%139mg

175 mgvs139 mg

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

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39.7%1349mg

Potassium

24%818mg

1349 mgvs818 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

1.32%20mg

3.97 mgvs20 mg

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

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11.5%1.27mg

Zinc

6.13%0.67mg

1.27 mgvs0.67 mg

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

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9.83%364g

Water

9.65%357g

364 gvs357 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 Pumpkin:

Raw Pumpkin has 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin vs Canned Pumpkin:

Raw Pumpkin has 1.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 1.7 times more Iron and 1.9 times more Magnesium than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Calcium, Copper, Manganese and Water per 14 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Pumpkin no Salt contains 1.3 times more Energy and 5.8 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Carbohydrate, Sugars and Protein per 14 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PumpkinVS Boiled PumpkinCanned PumpkinVS Boiled PumpkinPumpkinVS Canned Pumpkin Pie MixCanned PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS Canned Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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