Comparing Nutrients in 500 calories Boiled PumpkinVS Boiled Carrots

Weight per 500 calories

Boiled Pumpkin

2500g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.8 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 500 calories - Boiled Pumpkin or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.8%1.75g

Fat

2.65%2.57g

1.75 gvs2.57 g

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

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2.9%0.93g

Saturated Fat

1.34%0.43g

0.93 gvs0.43 g

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

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3.13%0.05g

Omega 3

0.89%0.014g

0.05 gvs0.014 g

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

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0.29%0.05g

Omega 6

7.3%1.24g

0.05 gvs1.24 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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94%123g

Carbohydrate

90%117g

123 gvs117 g

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

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71.7%52g

Sugars

68%49.3g

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

52 gvs49.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

7.1%5.14g

≤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 gvs5.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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72.4%27.5g

Fiber

113%43g

27.5 gvs43 g

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

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32%18g

Protein

19.4%11g

18 gvs11 g

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

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Vitamins

Boiled Pumpkinvs Boiled Carrots

800%7200μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

7200 μgvs12171 μg

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

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64.6%0.78mg

Vitamin B1

78.6%0.94mg

Thiamine

0.78 mgvs0.94 mg

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

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150%1.95mg

Vitamin B2

48.4%0.63mg

Riboflavin

1.95 mgvs0.63 mg

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

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64.5%10.3mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs9.2 mg

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

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101%5.03mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

5.03 mgvs3.3 mg

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

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84.6%1.1mg

Vitamin B6

168%2.2mg

Pyridoxine

1.1 mgvs2.2 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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56.3%225μg

Vitamin B9

50%200μg

Folates and Folic Acid

225 μgvs200 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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131%118mg

Vitamin C

57%51.4mg

Ascorbic acid

118 mgvs51.4 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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133%20mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

20 mgvs14.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

20 μgvs196 μg

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

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Minerals

Boiled Pumpkinvs Boiled Carrots

37.5%375mg

Calcium

43%429mg

375 mgvs429 mg

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

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253%2.28mg

Copper

27%0.24mg

2.28 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

17%679μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs679 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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178%14.3mg

Iron

60.7%4.86mg

14.3 mgvs4.86 mg

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

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53.6%225mg

Magnesium

34%143mg

225 mgvs143 mg

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

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97%2.23mg

Manganese

96%2.2mg

2.23 mgvs2.2 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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107%750mg

Phosphorus

61.2%429mg

750 mgvs429 mg

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

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169%5750mg

Potassium

99%3357mg

5750 mgvs3357 mg

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

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9.1%5μg

Selenium

18%10μg

5 μgvs10 μg

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

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1.67%25mg

Sodium

55.2%829mg

25 mgvs829 mg

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

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52.3%5.75mg

Zinc

26%2.86mg

5.75 mgvs2.86 mg

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

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63.3%2342g

Water

35%1288g

2342 gvs1288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Boiled Carrots:

Boiled and Drained Pumpkin has 3.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.3 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Vitamin A, 2 times more Vitamin B6 and 9.8 times more Vitamin K than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
Both Boiled and Drained Pumpkin as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin vs Boiled Carrots:

Boiled and Drained Pumpkin has 9.4 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 2 times more Zinc and 1.8 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2 times more Selenium and 33.1 times more Sodium than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Boiled and Drained Carrots have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Pumpkin has 1.7 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 24.9 times more Omega 6 and 1.6 times more Fiber than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Boiled and Drained Pumpkin as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinBoiled CarrotsVS Canned PumpkinBoiled PumpkinVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled PumpkinVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Pumpkin or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: