Comparing Nutrients in 1 pound Canned PumpkinVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Canned Pumpkin

11%

83%

Boiled Pumpkin

12%

85%

1 lb ▼

Macro Nutrients

Canned Pumpkinvs Boiled Pumpkin

5.3%154kcal

Energy

3.13%91kcal

154 kcalvs91 kcal

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

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1.3%1.27g

Fat

0.33%0.32g

1.27 gvs0.32 g

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

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2.07%0.66g

Saturated Fat

0.52%0.17g

0.66 gvs0.17 g

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

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2.27%0.036g

Omega 3

0.57%0.009g

0.036 gvs0.009 g

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

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0.19%0.032g

Omega 6

0.053%0.009g

0.032 gvs0.009 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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28.2%36.7g

Carbohydrate

17%22.2g

36.7 gvs22.2 g

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

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20.6%15g

Sugars

13%9.43g

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

15 gvs9.43 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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34.6%13g

Fiber

13%5g

13 gvs5 g

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

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8.9%5g

Protein

5.83%3.27g

5 gvs3.27 g

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

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Vitamins

Canned Pumpkinvs Boiled Pumpkin

392%3529μg

Vitamin A

145%1306μg

RAE, retinol activity equivalents

3529 μgvs1306 μg

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

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9.07%0.11mg

Vitamin B1

11.7%0.14mg

Thiamine

0.11 mgvs0.14 mg

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

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19%0.24mg

Vitamin B2

27.2%0.35mg

Riboflavin

0.24 mgvs0.35 mg

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

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10.4%1.66mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.87 mg

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

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36.3%1.8mg

Vitamin B5

18.2%0.91mg

Pantothenic acid

1.8 mgvs0.91 mg

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

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19.5%0.25mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.25 mgvs0.2 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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13.6%54.4μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

54.4 μgvs41 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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21%19mg

Vitamin C

23.7%21.3mg

Ascorbic acid

19 mgvs21.3 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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32%4.8mg

Vitamin E

24%3.63mg

Tocopherols and Tocotrienols

4.8 mgvs3.63 mg

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

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60.5%72.6μg

Vitamin K

3.02%3.63μg

Phytomenadione or phylloquinone

72.6 μgvs3.63 μg

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

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Minerals

Canned Pumpkinvs Boiled Pumpkin

11.8%118mg

Calcium

6.8%68mg

118 mgvs68 mg

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

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54%0.49mg

Copper

46%0.41mg

0.49 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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79%6.3mg

Iron

32.3%2.6mg

6.3 mgvs2.6 mg

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

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25%104mg

Magnesium

9.7%41mg

104 mgvs41 mg

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

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29.4%0.68mg

Manganese

17.6%0.4mg

0.68 mgvs0.4 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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22.7%159mg

Phosphorus

19.4%136mg

159 mgvs136 mg

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

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27.5%934mg

Potassium

30.7%1043mg

934 mgvs1043 mg

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

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3.3%1.8μg

Selenium

1.65%0.91μg

1.8 μgvs0.91 μg

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

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1.5%22.7mg

Sodium

0.3%4.54mg

22.7 mgvs4.54 mg

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

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7%0.77mg

Zinc

9.5%1.04mg

0.77 mgvs1.04 mg

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

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11%408g

Water

11.5%425g

408 gvs425 g

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

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

Canned Pumpkin no Salt has 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.
While Boiled and Drained Pumpkin contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin no Salt.
Both Canned Pumpkin no Salt and Boiled and Drained Pumpkin have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Canned Pumpkin no Salt has 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.
While Boiled and Drained Pumpkin contains 1.4 times more Zinc than Canned Pumpkin no Salt.
Both Canned Pumpkin no Salt and Boiled and Drained Pumpkin have similar amounts of Copper, Phosphorus, Potassium and Water per 1 lb.
Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Pumpkin no Salt has 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 Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned PumpkinVS Canned Pumpkin Pie MixBoiled PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 1 pound Canned PumpkinVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: