Comparing Nutrients in 5 ounces PumpkinVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Pumpkin

12%

85%

5 oz ▼

Macro Nutrients

Pumpkinvs Boiled Pumpkin

1.27%37kcal

Energy

0.98%28.3kcal

37 kcalvs28.3 kcal

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

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0.15%0.14g

Fat

0.1%0.099g

0.14 gvs0.099 g

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

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0.23%0.074g

Saturated Fat

0.16%0.052g

0.074 gvs0.052 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

0.017%0.003g

0.003 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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7.1%9.2g

Carbohydrate

5.34%6.95g

9.2 gvs6.95 g

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

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5.4%3.9g

Sugars

4.07%2.95g

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

3.9 gvs2.95 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

4.1%1.56g

0.71 gvs1.56 g

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

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2.53%1.4g

Protein

1.82%1.02g

1.4 gvs1.02 g

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

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Vitamins

Pumpkinvs Boiled Pumpkin

67%604μg

Vitamin A

45.4%408μg

RAE, retinol activity equivalents

604 μgvs408 μg

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

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5.9%0.071mg

Vitamin B1

3.66%0.044mg

Thiamine

0.071 mgvs0.044 mg

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

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12%0.16mg

Vitamin B2

8.5%0.11mg

Riboflavin

0.16 mgvs0.11 mg

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

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5.3%0.85mg

Vitamin B3

3.66%0.59mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.59 mg

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

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8.45%0.42mg

Vitamin B5

5.7%0.28mg

Pantothenic acid

0.42 mgvs0.28 mg

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

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6.65%0.086mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.086 mgvs0.062 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

3.2%12.8μg

Folates and Folic Acid

22.7 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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14%12.8mg

Vitamin C

7.4%6.66mg

Ascorbic acid

12.8 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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10%1.5mg

Vitamin E

7.56%1.13mg

Tocopherols and Tocotrienols

1.5 mgvs1.13 mg

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

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1.3%1.56μg

Vitamin K

0.94%1.13μg

Phytomenadione or phylloquinone

1.56 μgvs1.13 μg

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

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Minerals

Pumpkinvs Boiled Pumpkin

2.98%29.8mg

Calcium

2.13%21.3mg

29.8 mgvs21.3 mg

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

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20%0.18mg

Copper

14.3%0.13mg

0.18 mgvs0.13 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

10%0.81mg

1.13 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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7.7%0.18mg

Manganese

5.5%0.13mg

0.18 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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8.9%62.4mg

Phosphorus

6.07%42.5mg

62.4 mgvs42.5 mg

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

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14%482mg

Potassium

9.6%326mg

482 mgvs326 mg

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

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0.77%0.43μg

Selenium

0.52%0.28μg

0.43 μgvs0.28 μg

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

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0.094%1.4mg

Sodium

0.094%1.4mg

1.4 mgvs1.4 mg

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

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4.12%0.45mg

Zinc

2.96%0.33mg

0.45 mgvs0.33 mg

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

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3.5%130g

Water

3.6%133g

130 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 Pumpkin vs Boiled Pumpkin:

Raw Pumpkin has 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Pumpkin.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Pumpkin vs Boiled Pumpkin:

Raw Pumpkin has 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Pumpkin.
Both Raw Pumpkin and Boiled and Drained Pumpkin have similar amounts of Water per 5 oz.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Pumpkin has 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 2.2 times more Fiber than Raw Pumpkin.
Both Raw Pumpkin as well as Boiled and Drained Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PumpkinVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 5 ounces PumpkinVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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