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Comparing Nutrients in 300 calories Boiled PumpkinVS Canned Pumpkin

Weight per 300 calories

Boiled Pumpkin
1500g
Canned Pumpkin
882g

Canned Pumpkin no Salt has 1.7 times more energy per unit of mass than Boiled and Drained Pumpkin, which is low in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pumpkin or Canned Pumpkin?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin
12%
3%
85%
Canned Pumpkin
11%
6%
83%
300 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Canned Pumpkin
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.05g
Fat
2.55%2.47g
1.05 gvs2.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.73%0.56g
Saturated Fat
4.03%1.3g
0.56 gvs1.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.88%0.03g
Omega 3
4.4%0.071g
0.03 gvs0.071 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.18%0.03g
Omega 6
0.36%0.062g
0.03 gvs0.062 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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56.5%73.5g
Carbohydrate
55%71.4g
73.5 gvs71.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43%31g
Sugars
40%29g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs29 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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43.4%16.5g
Fiber
67.3%25.6g
16.5 gvs25.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g
Protein
17.3%9.7g
11 gvs9.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Canned Pumpkin
480%4320μg
Vitamin A
763%6865μg
RAE, retinol activity equivalents
4320 μgvs6865 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38.8%0.47mg
Vitamin B1
17.6%0.21mg
Thiamine
0.47 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B2
36.7%0.48mg
Riboflavin
1.17 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.7%6.2mg
Vitamin B3
20.2%3.24mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs3.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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60.3%3mg
Vitamin B5
70.6%3.53mg
Pantothenic acid
3 mgvs3.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.8%0.66mg
Vitamin B6
38%0.49mg
Pyridoxine
0.66 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.8%135μg
Vitamin B9
26.5%106μg
Folates and Folic Acid
135 μgvs106 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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78.3%70.5mg
Vitamin C
41%37mg
Ascorbic acid
70.5 mgvs37 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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80%12mg
Vitamin E
62.4%9.35mg
Tocopherols and Tocotrienols
12 mgvs9.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10%12μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
12 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Canned Pumpkin
22.5%225mg
Calcium
23%229mg
225 mgvs229 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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152%1.37mg
Copper
105%0.94mg
1.37 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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107%8.55mg
Iron
153%12.3mg
8.55 mgvs12.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32%135mg
Magnesium
48.3%203mg
135 mgvs203 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58%1.34mg
Manganese
57%1.3mg
1.34 mgvs1.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
44%309mg
450 mgvs309 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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101%3450mg
Potassium
53.5%1818mg
3450 mgvs1818 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
6.4%3.53μg
3 μgvs3.53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1%15mg
Sodium
2.94%44mg
15 mgvs44 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31.4%3.45mg
Zinc
13.6%1.5mg
3.45 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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38%1405g
Water
21.5%794g
1405 gvs794 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Canned Pumpkin:
Comparing minerals per 300 calories for Boiled Pumpkin vs Canned Pumpkin:
Comparison of macro-nutrients per 300 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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