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Comparing Nutrients in 300 calories PumpkinVS Carrots

Weight per 300 calories

Pumpkin
1154g
Carrots
732g

Raw Carrots have 1.6 times more energy per unit of mass than Raw Pumpkin, which is low in comparison to other foods. Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

Pumpkinvs Carrots
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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1.2%1.15g
Fat
1.8%1.76g
1.15 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
0.73%0.23g
0.6 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g
Omega 3
0.91%0.015g
0.035 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g
Omega 6
4.3%0.73g
0.023 gvs0.73 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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57.7%75g
Carbohydrate
54%70g
75 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.55%4.02g
≤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 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.77g
Fiber
54%20.5g
5.77 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.6%11.5g
Protein
12%6.8g
11.5 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Carrots
546%4915μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
4915 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
40.2%0.48mg
Thiamine
0.58 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
32.6%0.42mg
Riboflavin
1.27 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.92mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.8%3.44mg
Vitamin B5
40%2mg
Pantothenic acid
3.44 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
77.7%1mg
Pyridoxine
0.7 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46%185μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
185 μgvs139 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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115%104mg
Vitamin C
48%43mg
Ascorbic acid
104 mgvs43 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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81.5%12.2mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
12.2 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
12.7 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Carrots
24.2%242mg
Calcium
24%241mg
242 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
36.6%0.33mg
1.47 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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115%9.23mg
Iron
27.4%2.2mg
9.23 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
21%88mg
138 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg
Manganese
45.5%1.05mg
1.44 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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72.5%508mg
Phosphorus
36.6%256mg
508 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
115%3923mg
Potassium
69%2341mg
3923 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.3%3.46μg
Selenium
1.33%0.73μg
3.46 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.77%11.5mg
Sodium
33.7%505mg
11.5 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
16%1.76mg
3.7 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.6%1057g
Water
17.5%646g
1057 gvs646 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 Pumpkin vs Carrots:
Comparing minerals per 300 calories for Pumpkin vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinCarrotsVS Boiled PumpkinPumpkinVS Boiled CarrotsCarrotsVS Boiled Carrots
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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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