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Comparing Nutrients in 500 calories PumpkinVS Carrots

Weight per 500 calories

Pumpkin
1923g
Carrots
1220g

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 500 calories - Pumpkin or Carrots?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

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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2%1.92g
Fat
3%2.93g
1.92 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.13%1g
Saturated Fat
1.2%0.39g
1 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g
Omega 3
1.52%0.024g
0.058 gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
7.17%1.2g
0.038 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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96%125g
Carbohydrate
90%117g
125 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
73.2%53g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53 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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25.3%9.6g
Fiber
90%34g
9.6 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
34.3%19.2g
Protein
20.3%11.3g
19.2 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Carrots
910%8192μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
8192 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80%0.96mg
Vitamin B1
67%0.8mg
Thiamine
0.96 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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163%2.1mg
Vitamin B2
54.4%0.71mg
Riboflavin
2.1 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72%11.5mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
11.5 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
5.73 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B6
129%1.7mg
Pyridoxine
1.17 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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77%308μg
Vitamin B9
58%232μg
Folates and Folic Acid
308 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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192%173mg
Vitamin C
80%72mg
Ascorbic acid
173 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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136%20.4mg
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
20.4 mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.6%21μg
Vitamin K
134%161μg
Phytomenadione or phylloquinone
21 μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Carrots
40.4%404mg
Calcium
40.2%402mg
404 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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271%2.44mg
Copper
61%0.55mg
2.44 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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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192%15.4mg
Iron
45.7%3.66mg
15.4 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55%231mg
Magnesium
35%146mg
231 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg
Manganese
76%1.74mg
2.4 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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121%846mg
Phosphorus
61%427mg
846 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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192%6538mg
Potassium
115%3902mg
6538 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.5%5.77μg
Selenium
2.2%1.2μg
5.77 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.3%19.2mg
Sodium
56%841mg
19.2 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56%6.15mg
Zinc
26.6%2.93mg
6.15 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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47.6%1762g
Water
29%1077g
1762 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 Pumpkin vs Carrots:
Comparing minerals per 500 calories for Pumpkin vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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