Comparing Nutrients in 1 pound PumpkinVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Pumpkin

12%

85%

1 lb ▼

Macro Nutrients

Pumpkinvs Boiled Pumpkin

4.07%118kcal

Energy

3.13%91kcal

118 kcalvs91 kcal

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

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0.47%0.45g

Fat

0.33%0.32g

0.45 gvs0.32 g

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

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0.74%0.24g

Saturated Fat

0.52%0.17g

0.24 gvs0.17 g

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

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0.85%0.014g

Omega 3

0.57%0.009g

0.014 gvs0.009 g

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

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0.053%0.009g

Omega 6

0.053%0.009g

0.009 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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22.7%29.5g

Carbohydrate

17%22.2g

29.5 gvs22.2 g

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

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17.3%12.5g

Sugars

13%9.43g

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

12.5 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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5.97%2.27g

Fiber

13%5g

2.27 gvs5 g

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

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8.1%4.54g

Protein

5.83%3.27g

4.54 gvs3.27 g

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

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Vitamins

Pumpkinvs Boiled Pumpkin

215%1932μg

Vitamin A

145%1306μg

RAE, retinol activity equivalents

1932 μgvs1306 μg

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

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19%0.23mg

Vitamin B1

11.7%0.14mg

Thiamine

0.23 mgvs0.14 mg

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

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38.4%0.5mg

Vitamin B2

27.2%0.35mg

Riboflavin

0.5 mgvs0.35 mg

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

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17%2.72mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.72 mgvs1.87 mg

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

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27%1.35mg

Vitamin B5

18.2%0.91mg

Pantothenic acid

1.35 mgvs0.91 mg

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

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21.3%0.28mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.28 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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18%72.6μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

72.6 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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45.4%41mg

Vitamin C

23.7%21.3mg

Ascorbic acid

41 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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4.16%5μg

Vitamin K

3.02%3.63μg

Phytomenadione or phylloquinone

5 μgvs3.63 μg

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

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Minerals

Pumpkinvs Boiled Pumpkin

9.53%95mg

Calcium

6.8%68mg

95 mgvs68 mg

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

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64%0.58mg

Copper

46%0.41mg

0.58 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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45.4%3.63mg

Iron

32.3%2.6mg

3.63 mgvs2.6 mg

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

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13%54.4mg

Magnesium

9.7%41mg

54.4 mgvs41 mg

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

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24.7%0.57mg

Manganese

17.6%0.4mg

0.57 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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28.5%200mg

Phosphorus

19.4%136mg

200 mgvs136 mg

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

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45.4%1542mg

Potassium

30.7%1043mg

1542 mgvs1043 mg

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

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2.47%1.36μg

Selenium

1.65%0.91μg

1.36 μgvs0.91 μg

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

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0.3%4.54mg

Sodium

0.3%4.54mg

4.54 mgvs4.54 mg

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

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13%1.45mg

Zinc

9.5%1.04mg

1.45 mgvs1.04 mg

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

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11.2%415g

Water

11.5%425g

415 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 Pumpkin vs Boiled Pumpkin:

Raw Pumpkin has 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Pumpkin.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Pumpkin vs Boiled Pumpkin:

Raw Pumpkin has 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Pumpkin.
Both Raw Pumpkin and Boiled and Drained Pumpkin have similar amounts of Water per 1 lb.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Pumpkin has 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 2.2 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

PumpkinVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 1 pound PumpkinVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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