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Comparing Nutrients in 300 calories PumpkinVS Boiled Pumpkin

Weight per 300 calories

Pumpkin
1154g
Boiled Pumpkin
1500g

Pumpkin has 1.3 times more energy per 100g than Boiled Pumpkin. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Boiled Pumpkin
12%
3%
85%
300 kcal ▼

Macro Nutrients

Pumpkinvs Boiled 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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1.2%1.15g
Fat
1.1%1.05g
1.15 gvs1.05 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
1.73%0.56g
0.6 gvs0.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g
Omega 3
1.88%0.03g
0.035 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g
Omega 6
0.18%0.03g
0.023 gvs0.03 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
56.5%73.5g
75 gvs73.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
44%32g
Sugars
43%31g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs31 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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15%5.77g
Fiber
43.4%16.5g
5.77 gvs16.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.6%11.5g
Protein
19.3%11g
11.5 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Boiled Pumpkin
546%4915μg
Vitamin A
480%4320μg
RAE, retinol activity equivalents
4915 μgvs4320 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
38.8%0.47mg
Thiamine
0.58 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
90%1.17mg
Riboflavin
1.27 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.92mg
Vitamin B3
38.7%6.2mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs6.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.8%3.44mg
Vitamin B5
60.3%3mg
Pantothenic acid
3.44 mgvs3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
50.8%0.66mg
Pyridoxine
0.7 mgvs0.66 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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46%185μg
Vitamin B9
33.8%135μg
Folates and Folic Acid
185 μgvs135 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
78.3%70.5mg
Ascorbic acid
104 mgvs70.5 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
80%12mg
Tocopherols and Tocotrienols
12.2 mgvs12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg
Vitamin K
10%12μg
Phytomenadione or phylloquinone
12.7 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Boiled Pumpkin
24.2%242mg
Calcium
22.5%225mg
242 mgvs225 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
152%1.37mg
1.47 mgvs1.37 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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115%9.23mg
Iron
107%8.55mg
9.23 mgvs8.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
32%135mg
138 mgvs135 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg
Manganese
58%1.34mg
1.44 mgvs1.34 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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72.5%508mg
Phosphorus
64.3%450mg
508 mgvs450 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
115%3923mg
Potassium
101%3450mg
3923 mgvs3450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.3%3.46μg
Selenium
5.45%3μg
3.46 μgvs3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.77%11.5mg
Sodium
1%15mg
11.5 mgvs15 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
31.4%3.45mg
3.7 mgvs3.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.6%1057g
Water
38%1405g
1057 gvs1405 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 Boiled Pumpkin:
Comparing minerals per 300 calories for Pumpkin vs Boiled Pumpkin:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin
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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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