Comparing Nutrients in 5 ounces PumpkinVS Carrots

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Carrots

87%

5 oz ▼

Macro Nutrients

Pumpkinvs Carrots

1.27%37kcal

Energy

2%58kcal

37 kcalvs58 kcal

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

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0.15%0.14g

Fat

0.35%0.34g

0.14 gvs0.34 g

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

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0.23%0.074g

Saturated Fat

0.14%0.045g

0.074 gvs0.045 g

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

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0.27%0.004g

Omega 3

0.18%0.003g

0.004 gvs0.003 g

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

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0.017%0.003g

Omega 6

0.83%0.14g

0.003 gvs0.14 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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7.1%9.2g

Carbohydrate

10.4%13.6g

9.2 gvs13.6 g

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

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5.4%3.9g

Sugars

9.27%6.7g

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

3.9 gvs6.7 g

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

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Fructose

1.08%0.78g

≤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 gvs0.78 g

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

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Glucose

%0.84g

NA gvs0.84 g

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

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Sucrose

%5.1g

NA gvs5.1 g

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

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1.87%0.71g

Fiber

10.4%3.97g

0.71 gvs3.97 g

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

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2.53%1.4g

Protein

2.35%1.3g

1.4 gvs1.3 g

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

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Vitamins

Pumpkinvs Carrots

67%604μg

Vitamin A

132%1184μg

RAE, retinol activity equivalents

604 μgvs1184 μg

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

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5.9%0.071mg

Vitamin B1

7.8%0.094mg

Thiamine

0.071 mgvs0.094 mg

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

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12%0.16mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.16 mgvs0.082 mg

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

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5.3%0.85mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs1.4 mg

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

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8.45%0.42mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.42 mgvs0.39 mg

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

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6.65%0.086mg

Vitamin B6

15%0.2mg

Pyridoxine

0.086 mgvs0.2 mg

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

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Vitamin B7

10.5%3.15μg

Biotin

NA μgvs3.15 μg

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

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5.67%22.7μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

22.7 μgvs27 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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14%12.8mg

Vitamin C

9.3%8.36mg

Ascorbic acid

12.8 mgvs8.36 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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10%1.5mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

1.5 mgvs0.94 mg

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

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1.3%1.56μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

1.56 μgvs18.7 μg

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

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Minerals

Pumpkinvs Carrots

2.98%29.8mg

Calcium

4.68%46.8mg

29.8 mgvs46.8 mg

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

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20%0.18mg

Copper

7.1%0.064mg

0.18 mgvs0.064 mg

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

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Fluoride

0.11%4.54μg

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

NA μgvs4.54 μg

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

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14%1.13mg

Iron

5.3%0.43mg

1.13 mgvs0.43 mg

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

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4.05%17mg

Magnesium

4.05%17mg

17 mgvs17 mg

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

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7.7%0.18mg

Manganese

8.8%0.2mg

0.18 mgvs0.2 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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8.9%62.4mg

Phosphorus

7.1%49.6mg

62.4 mgvs49.6 mg

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

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14%482mg

Potassium

13.3%454mg

482 mgvs454 mg

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

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0.77%0.43μg

Selenium

0.26%0.14μg

0.43 μgvs0.14 μg

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

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0.094%1.4mg

Sodium

6.52%98mg

1.4 mgvs98 mg

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

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4.12%0.45mg

Zinc

3.1%0.34mg

0.45 mgvs0.34 mg

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

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3.5%130g

Water

3.4%125g

130 gvs125 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 Pumpkin vs Carrots:

Raw Pumpkin has 1.9 times more Vitamin B2, 1.5 times more Vitamin C and 1.6 times more Vitamin E than Raw Carrots.
While Raw Carrots contain 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 12 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
Both Raw Pumpkin as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpkin vs Carrots:

Raw Pumpkin has 2.8 times more Copper, 2.7 times more Iron, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Carrots.
While Raw Carrots contain 1.6 times more Calcium and 69 times more Sodium than Raw Pumpkin.
Both Raw Pumpkin and Raw Carrots have similar amounts of Magnesium, Manganese, Potassium and Water per 5 oz.
Both Raw Pumpkin as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Carrots contain 1.6 times more Energy, 1.5 times more Carbohydrate, 1.7 times more Sugars and 5.6 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Raw Carrots have similar amounts of Protein per 5 oz.
Both Raw Pumpkin as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PumpkinVS Boiled PumpkinCarrotsVS Boiled PumpkinPumpkinVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 5 ounces PumpkinVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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