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Comparing Nutrients in 500 calories Boiled PumpkinVS Carrots

Weight per 500 calories

Boiled Pumpkin
2500g
Carrots
1220g

Raw Carrots have 2.1 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 Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin
12%
3%
85%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs 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
3%2.93g
1.75 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.9%0.93g
Saturated Fat
1.2%0.39g
0.93 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
1.52%0.024g
0.05 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.05g
Omega 6
7.17%1.2g
0.05 gvs1.2 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
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
52 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.25%6.7g
≤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 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%43.8g
NA gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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72.4%27.5g
Fiber
90%34g
27.5 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32%18g
Protein
20.3%11.3g
18 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Pumpkinvs Carrots
800%7200μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
7200 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.6%0.78mg
Vitamin B1
67%0.8mg
Thiamine
0.78 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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150%1.95mg
Vitamin B2
54.4%0.71mg
Riboflavin
1.95 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.5%10.3mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.03mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
5.03 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B6
129%1.7mg
Pyridoxine
1.1 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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56.3%225μg
Vitamin B9
58%232μg
Folates and Folic Acid
225 μgvs232 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
80%72mg
Ascorbic acid
118 mgvs72 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
53.7%8.05mg
Tocopherols and Tocotrienols
20 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
20 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Pumpkinvs Carrots
37.5%375mg
Calcium
40.2%402mg
375 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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253%2.28mg
Copper
61%0.55mg
2.28 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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178%14.3mg
Iron
45.7%3.66mg
14.3 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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53.6%225mg
Magnesium
35%146mg
225 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg
Manganese
76%1.74mg
2.23 mgvs1.74 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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107%750mg
Phosphorus
61%427mg
750 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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169%5750mg
Potassium
115%3902mg
5750 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
2.2%1.2μg
5 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.67%25mg
Sodium
56%841mg
25 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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52.3%5.75mg
Zinc
26.6%2.93mg
5.75 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63.3%2342g
Water
29%1077g
2342 gvs1077 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 Carrots:
Comparing minerals per 500 calories for Boiled Pumpkin vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinCarrotsVS Canned PumpkinBoiled PumpkinVS 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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