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Comparing Nutrients in 300 calories PumpkinVS Canned Pumpkin Pie Mix

Weight per 300 calories

Pumpkin
1154g
Canned Pumpkin Pie Mix
289g

Canned Pumpkin Pie Mix has 4 times more energy per unit of mass than Raw Pumpkin, which is average in comparison to other foods. Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Canned Pumpkin Pie Mix
4%
1%
95%
300 kcal ▼

Macro Nutrients

Pumpkinvs Canned Pumpkin Pie Mix
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
0.39%0.38g
1.15 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
0.59%0.19g
0.6 gvs0.19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g
Omega 3
0.72%0.012g
0.035 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g
Omega 6
0.051%0.009g
0.023 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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57.7%75g
Carbohydrate
58.6%76g
75 gvs76 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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44%32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvsNA 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
63%24g
5.77 gvs24 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.6%11.5g
Protein
5.6%3.14g
11.5 gvs3.14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkinvs Canned Pumpkin Pie Mix
546%4915μg
Vitamin A
133%1197μg
RAE, retinol activity equivalents
4915 μgvs1197 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
3.85%0.046mg
Thiamine
0.58 mgvs0.046 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
26%0.34mg
Riboflavin
1.27 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.92mg
Vitamin B3
6.74%1.08mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs1.08 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.8%3.44mg
Vitamin B5
65.8%3.3mg
Pantothenic acid
3.44 mgvs3.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
35.3%0.46mg
Pyridoxine
0.7 mgvs0.46 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
25.2%101μg
Folates and Folic Acid
185 μgvs101 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
11.2%10mg
Ascorbic acid
104 mgvs10 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
NA
Tocopherols and Tocotrienols
12.2 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Pumpkinvs Canned Pumpkin Pie Mix
24.2%242mg
Calcium
10.7%107mg
242 mgvs107 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
21.8%0.2mg
1.47 mgvs0.2 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
38.2%3.06mg
9.23 mgvs3.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
11%46mg
138 mgvs46 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg
Manganese
50.3%1.16mg
1.44 mgvs1.16 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
18.5%130mg
508 mgvs130 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
115%3923mg
Potassium
11.7%398mg
3923 mgvs398 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.3%3.46μg
Selenium
5.77%3.17μg
3.46 μgvs3.17 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.77%11.5mg
Sodium
40%600mg
11.5 mgvs600 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
7.1%0.78mg
3.7 mgvs0.78 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.6%1057g
Water
5.57%206g
1057 gvs206 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 Canned Pumpkin Pie Mix:
Comparing minerals per 300 calories for Pumpkin vs Canned Pumpkin Pie Mix:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinCanned Pumpkin Pie MixVS Boiled PumpkinPumpkinVS PurslaneCanned Pumpkin Pie MixVS Purslane
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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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