Comparing Nutrients in 1 kilogram Canned Pumpkin Pie MixVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Canned Pumpkin Pie Mix

95%

Boiled Pumpkin

12%

85%

1 kg ▼

Macro Nutrients

Canned Pumpkin Pie Mixvs Boiled Pumpkin

36%1040kcal

Energy

6.9%200kcal

1040 kcalvs200 kcal

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

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1.34%1.3g

Fat

0.72%0.7g

1.3 gvs0.7 g

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

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2.03%0.65g

Saturated Fat

1.16%0.37g

0.65 gvs0.37 g

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

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2.5%0.04g

Omega 3

1.25%0.02g

0.04 gvs0.02 g

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

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0.18%0.03g

Omega 6

0.12%0.02g

0.03 gvs0.02 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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203%264g

Carbohydrate

37.7%49g

264 gvs49 g

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

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Sugars

28.7%21g

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

NA gvs21 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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218%83g

Fiber

29%11g

83 gvs11 g

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

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19.5%11g

Protein

13%7.2g

11 gvs7.2 g

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

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Vitamins

Canned Pumpkin Pie Mixvs Boiled Pumpkin

461%4150μg

Vitamin A

320%2880μg

RAE, retinol activity equivalents

4150 μgvs2880 μg

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

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13.3%0.16mg

Vitamin B1

26%0.31mg

Thiamine

0.16 mgvs0.31 mg

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

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91%1.18mg

Vitamin B2

60%0.78mg

Riboflavin

1.18 mgvs0.78 mg

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

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23.4%3.74mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

3.74 mgvs4.13 mg

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

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228%11.4mg

Vitamin B5

40%2mg

Pantothenic acid

11.4 mgvs2 mg

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

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122%1.6mg

Vitamin B6

34%0.44mg

Pyridoxine

1.6 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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87.5%350μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

350 μgvs90 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%35mg

Vitamin C

52.2%47mg

Ascorbic acid

35 mgvs47 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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Vitamin E

53.3%8mg

Tocopherols and Tocotrienols

NA mgvs8 mg

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

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Vitamin K

6.67%8μg

Phytomenadione or phylloquinone

NA μgvs8 μg

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

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Minerals

Canned Pumpkin Pie Mixvs Boiled Pumpkin

37%370mg

Calcium

15%150mg

370 mgvs150 mg

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

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75.6%0.68mg

Copper

101%0.91mg

0.68 mgvs0.91 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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133%10.6mg

Iron

71.3%5.7mg

10.6 mgvs5.7 mg

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

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38%160mg

Magnesium

21.4%90mg

160 mgvs90 mg

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

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174%4mg

Manganese

38.7%0.89mg

4 mgvs0.89 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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64.3%450mg

Phosphorus

43%300mg

450 mgvs300 mg

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

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40.6%1380mg

Potassium

67.6%2300mg

1380 mgvs2300 mg

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

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20%11μg

Selenium

3.64%2μg

11 μgvs2 μg

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

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139%2080mg

Sodium

0.67%10mg

2080 mgvs10 mg

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

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24.5%2.7mg

Zinc

21%2.3mg

2.7 mgvs2.3 mg

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

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19.3%715g

Water

25.3%937g

715 gvs937 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 Canned Pumpkin Pie Mix vs Boiled Pumpkin:

Canned Pumpkin Pie Mix has 1.4 times more Vitamin A, 1.5 times more Vitamin B2, 5.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Boiled and Drained Pumpkin have similar amounts of Vitamin B3 per 1 kg.
Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

Canned Pumpkin Pie Mix has 2.5 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 208 times more Sodium than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.3 times more Copper, 1.7 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Boiled and Drained Pumpkin have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Pumpkin Pie Mix has 5.2 times more Energy, 5.4 times more Carbohydrate, 7.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

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Compare Foods

Comparing Nutrients in 1 kilogram Canned Pumpkin Pie MixVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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