Comparing Nutrients in 5 ounces CarrotsVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Pumpkin

12%

85%

5 oz ▼

Macro Nutrients

Carrotsvs Boiled Pumpkin

2%58kcal

Energy

0.98%28.3kcal

58 kcalvs28.3 kcal

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

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0.35%0.34g

Fat

0.1%0.099g

0.34 gvs0.099 g

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

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0.14%0.045g

Saturated Fat

0.16%0.052g

0.045 gvs0.052 g

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

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0.18%0.003g

Omega 3

0.18%0.003g

0.003 gvs0.003 g

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

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0.83%0.14g

Omega 6

0.017%0.003g

0.14 gvs0.003 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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10.4%13.6g

Carbohydrate

5.34%6.95g

13.6 gvs6.95 g

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

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9.27%6.7g

Sugars

4.07%2.95g

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

6.7 gvs2.95 g

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

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1.08%0.78g

Fructose

≤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]

0.78 gvsNA g

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

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%0.84g

Glucose

0.84 gvsNA g

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

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%5.1g

Sucrose

5.1 gvsNA g

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

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10.4%3.97g

Fiber

4.1%1.56g

3.97 gvs1.56 g

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

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2.35%1.3g

Protein

1.82%1.02g

1.3 gvs1.02 g

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

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Vitamins

Carrotsvs Boiled Pumpkin

132%1184μg

Vitamin A

45.4%408μg

RAE, retinol activity equivalents

1184 μgvs408 μg

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

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7.8%0.094mg

Vitamin B1

3.66%0.044mg

Thiamine

0.094 mgvs0.044 mg

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

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6.32%0.082mg

Vitamin B2

8.5%0.11mg

Riboflavin

0.082 mgvs0.11 mg

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

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8.7%1.4mg

Vitamin B3

3.66%0.59mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.59 mg

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

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7.74%0.39mg

Vitamin B5

5.7%0.28mg

Pantothenic acid

0.39 mgvs0.28 mg

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

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15%0.2mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.2 mgvs0.062 mg

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

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10.5%3.15μg

Vitamin B7

Biotin

3.15 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.73%27μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

27 μgvs12.8 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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9.3%8.36mg

Vitamin C

7.4%6.66mg

Ascorbic acid

8.36 mgvs6.66 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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6.24%0.94mg

Vitamin E

7.56%1.13mg

Tocopherols and Tocotrienols

0.94 mgvs1.13 mg

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

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15.6%18.7μg

Vitamin K

0.94%1.13μg

Phytomenadione or phylloquinone

18.7 μgvs1.13 μg

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

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Minerals

Carrotsvs Boiled Pumpkin

4.68%46.8mg

Calcium

2.13%21.3mg

46.8 mgvs21.3 mg

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

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7.1%0.064mg

Copper

14.3%0.13mg

0.064 mgvs0.13 mg

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

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0.11%4.54μg

Fluoride

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

4.54 μgvsNA μg

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

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5.3%0.43mg

Iron

10%0.81mg

0.43 mgvs0.81 mg

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

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4.05%17mg

Magnesium

3.04%12.8mg

17 mgvs12.8 mg

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

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8.8%0.2mg

Manganese

5.5%0.13mg

0.2 mgvs0.13 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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7.1%49.6mg

Phosphorus

6.07%42.5mg

49.6 mgvs42.5 mg

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

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13.3%454mg

Potassium

9.6%326mg

454 mgvs326 mg

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

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0.26%0.14μg

Selenium

0.52%0.28μg

0.14 μgvs0.28 μg

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

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6.52%98mg

Sodium

0.094%1.4mg

98 mgvs1.4 mg

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

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3.1%0.34mg

Zinc

2.96%0.33mg

0.34 mgvs0.33 mg

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

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3.4%125g

Water

3.6%133g

125 gvs133 g

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

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Lets compare vitamin content per 5 ounces of Carrots vs Boiled Pumpkin:

Raw Carrots have 2.9 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9, 1.3 times more Vitamin C and 16.5 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.3 times more Vitamin B2 than Raw Carrots.
Both Raw Carrots and Boiled and Drained Pumpkin have similar amounts of Vitamin E per 5 oz.
Both Raw Carrots as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Pumpkin:

Raw Carrots have 2.2 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium and 69 times more Sodium than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 2 times more Copper and 1.9 times more Iron than Raw Carrots.
Both Raw Carrots and Boiled and Drained Pumpkin have similar amounts of Phosphorus, Zinc and Water per 5 oz.
Both Raw Carrots as well as Boiled and Drained Pumpkin have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Carrots have 2.1 times more Energy, 2 times more Carbohydrate, 2.3 times more Sugars, 2.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Pumpkin.
Both Raw Carrots as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

CarrotsVS Boiled CarrotsBoiled PumpkinVS Boiled CarrotsCarrotsVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 5 ounces CarrotsVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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