Comparing Nutrients in 5 ounces PumpkinVS Canned Pumpkin

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Canned Pumpkin

11%

83%

5 oz ▼

Macro Nutrients

Pumpkinvs Canned Pumpkin

1.27%37kcal

Energy

1.66%48kcal

37 kcalvs48 kcal

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

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0.15%0.14g

Fat

0.41%0.4g

0.14 gvs0.4 g

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

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0.23%0.074g

Saturated Fat

0.65%0.21g

0.074 gvs0.21 g

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

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0.27%0.004g

Omega 3

0.71%0.011g

0.004 gvs0.011 g

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

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0.017%0.003g

Omega 6

0.058%0.01g

0.003 gvs0.01 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

8.82%11.5g

9.2 gvs11.5 g

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

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5.4%3.9g

Sugars

6.45%4.68g

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

3.9 gvs4.68 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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1.87%0.71g

Fiber

11%4.1g

0.71 gvs4.1 g

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

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2.53%1.4g

Protein

2.8%1.56g

1.4 gvs1.56 g

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

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Vitamins

Pumpkinvs Canned Pumpkin

67%604μg

Vitamin A

123%1103μg

RAE, retinol activity equivalents

604 μgvs1103 μg

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

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5.9%0.071mg

Vitamin B1

2.83%0.034mg

Thiamine

0.071 mgvs0.034 mg

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

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12%0.16mg

Vitamin B2

5.9%0.077mg

Riboflavin

0.16 mgvs0.077 mg

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

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5.3%0.85mg

Vitamin B3

3.25%0.52mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.52 mg

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

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8.45%0.42mg

Vitamin B5

11.3%0.57mg

Pantothenic acid

0.42 mgvs0.57 mg

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

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6.65%0.086mg

Vitamin B6

6.1%0.079mg

Pyridoxine

0.086 mgvs0.079 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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5.67%22.7μg

Vitamin B9

4.25%17μg

Folates and Folic Acid

22.7 μgvs17 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

6.6%5.95mg

Ascorbic acid

12.8 mgvs5.95 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

10%1.5mg

Tocopherols and Tocotrienols

1.5 mgvs1.5 mg

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

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1.3%1.56μg

Vitamin K

19%22.7μg

Phytomenadione or phylloquinone

1.56 μgvs22.7 μg

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

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Minerals

Pumpkinvs Canned Pumpkin

2.98%29.8mg

Calcium

3.7%37mg

29.8 mgvs37 mg

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

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20%0.18mg

Copper

17%0.15mg

0.18 mgvs0.15 mg

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

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Fluoride

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

NA μgvsNA μg

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

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14%1.13mg

Iron

24.6%1.97mg

1.13 mgvs1.97 mg

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

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4.05%17mg

Magnesium

7.76%32.6mg

17 mgvs32.6 mg

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

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7.7%0.18mg

Manganese

9.2%0.21mg

0.18 mgvs0.21 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

8.6%292mg

482 mgvs292 mg

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

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0.77%0.43μg

Selenium

1.03%0.57μg

0.43 μgvs0.57 μg

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

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0.094%1.4mg

Sodium

0.47%7.1mg

1.4 mgvs7.1 mg

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

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4.12%0.45mg

Zinc

2.2%0.24mg

0.45 mgvs0.24 mg

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

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3.5%130g

Water

3.45%128g

130 gvs128 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 Canned Pumpkin:

Raw Pumpkin has 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpkin vs Canned Pumpkin:

Raw Pumpkin has 1.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 1.7 times more Iron and 1.9 times more Magnesium than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Calcium, Copper, Manganese and Water per 5 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Pumpkin no Salt contains 1.3 times more Energy and 5.8 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Carbohydrate, Sugars and Protein per 5 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PumpkinVS Boiled PumpkinCanned PumpkinVS Boiled PumpkinPumpkinVS Canned Pumpkin Pie MixCanned PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 5 ounces PumpkinVS Canned Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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