Comparing Nutrients in 1 kilogram Boiled PumpkinVS Canned Pumpkin

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Canned Pumpkin

11%

83%

1 kg ▼

Macro Nutrients

Boiled Pumpkinvs Canned Pumpkin

6.9%200kcal

Energy

11.7%340kcal

200 kcalvs340 kcal

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

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0.72%0.7g

Fat

2.9%2.8g

0.7 gvs2.8 g

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

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1.16%0.37g

Saturated Fat

4.56%1.46g

0.37 gvs1.46 g

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

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1.25%0.02g

Omega 3

5%0.08g

0.02 gvs0.08 g

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

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0.12%0.02g

Omega 6

0.41%0.07g

0.02 gvs0.07 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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37.7%49g

Carbohydrate

62.2%81g

49 gvs81 g

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

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28.7%21g

Sugars

45.5%33g

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

21 gvs33 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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29%11g

Fiber

76.3%29g

11 gvs29 g

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

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13%7.2g

Protein

19.6%11g

7.2 gvs11 g

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

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Vitamins

Boiled Pumpkinvs Canned Pumpkin

320%2880μg

Vitamin A

864%7780μg

RAE, retinol activity equivalents

2880 μgvs7780 μg

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

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26%0.31mg

Vitamin B1

20%0.24mg

Thiamine

0.31 mgvs0.24 mg

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

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60%0.78mg

Vitamin B2

41.5%0.54mg

Riboflavin

0.78 mgvs0.54 mg

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

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26%4.13mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

4.13 mgvs3.67 mg

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

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40%2mg

Vitamin B5

80%4mg

Pantothenic acid

2 mgvs4 mg

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

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34%0.44mg

Vitamin B6

43%0.56mg

Pyridoxine

0.44 mgvs0.56 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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22.5%90μg

Vitamin B9

30%120μg

Folates and Folic Acid

90 μgvs120 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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52.2%47mg

Vitamin C

46.7%42mg

Ascorbic acid

47 mgvs42 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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53.3%8mg

Vitamin E

70.7%10.6mg

Tocopherols and Tocotrienols

8 mgvs10.6 mg

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

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6.67%8μg

Vitamin K

133%160μg

Phytomenadione or phylloquinone

8 μgvs160 μg

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

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Minerals

Boiled Pumpkinvs Canned Pumpkin

15%150mg

Calcium

26%260mg

150 mgvs260 mg

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

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101%0.91mg

Copper

119%1.07mg

0.91 mgvs1.07 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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71.3%5.7mg

Iron

174%14mg

5.7 mgvs14 mg

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

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21.4%90mg

Magnesium

54.8%230mg

90 mgvs230 mg

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

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38.7%0.89mg

Manganese

64.8%1.5mg

0.89 mgvs1.5 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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43%300mg

Phosphorus

50%350mg

300 mgvs350 mg

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

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67.6%2300mg

Potassium

60.6%2060mg

2300 mgvs2060 mg

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

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3.64%2μg

Selenium

7.27%4μg

2 μgvs4 μg

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

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0.67%10mg

Sodium

3.33%50mg

10 mgvs50 mg

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

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21%2.3mg

Zinc

15.5%1.7mg

2.3 mgvs1.7 mg

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

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25.3%937g

Water

24.3%900g

937 gvs900 g

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

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Lets compare vitamin content per 1 kilogram of Boiled Pumpkin vs Canned Pumpkin:

Boiled and Drained Pumpkin has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 2.7 times more Vitamin A, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 20 times more Vitamin K than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pumpkin vs Canned Pumpkin:

Boiled and Drained Pumpkin has 1.4 times more Zinc than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 1.7 times more Calcium, 2.4 times more Iron, 2.6 times more Magnesium and 1.7 times more Manganese than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Canned Pumpkin no Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 1 kg.
Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Pumpkin no Salt contains 1.7 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled PumpkinVS Canned Pumpkin Pie MixCanned PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 1 kilogram Boiled PumpkinVS Canned Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: