Comparing Nutrients in 7 ounces Boiled PumpkinVS Canned Pumpkin Pie Mix

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Canned Pumpkin Pie Mix

95%

7 oz ▼

Macro Nutrients

Boiled Pumpkinvs Canned Pumpkin Pie Mix

1.37%39.7kcal

Energy

7.1%206kcal

39.7 kcalvs206 kcal

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

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0.14%0.14g

Fat

0.27%0.26g

0.14 gvs0.26 g

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

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0.23%0.073g

Saturated Fat

0.4%0.13g

0.073 gvs0.13 g

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

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0.25%0.004g

Omega 3

0.5%0.008g

0.004 gvs0.008 g

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

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0.023%0.004g

Omega 6

0.035%0.006g

0.004 gvs0.006 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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7.48%9.72g

Carbohydrate

40.3%52.4g

9.72 gvs52.4 g

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

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5.7%4.13g

Sugars

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

4.13 gvsNA 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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5.74%2.2g

Fiber

43.3%16.5g

2.2 gvs16.5 g

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

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2.55%1.43g

Protein

3.86%2.16g

1.43 gvs2.16 g

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

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Vitamins

Boiled Pumpkinvs Canned Pumpkin Pie Mix

63.5%572μg

Vitamin A

92%824μg

RAE, retinol activity equivalents

572 μgvs824 μg

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

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5.13%0.062mg

Vitamin B1

2.65%0.032mg

Thiamine

0.062 mgvs0.032 mg

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

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12%0.15mg

Vitamin B2

18%0.23mg

Riboflavin

0.15 mgvs0.23 mg

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

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5.12%0.82mg

Vitamin B3

4.64%0.74mg

Niacin, nicotinic acid, niacinamide

0.82 mgvs0.74 mg

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

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7.98%0.4mg

Vitamin B5

45.2%2.26mg

Pantothenic acid

0.4 mgvs2.26 mg

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

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6.7%0.087mg

Vitamin B6

24.3%0.32mg

Pyridoxine

0.087 mgvs0.32 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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4.47%18μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

18 μgvs69.5 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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10.4%9.33mg

Vitamin C

7.7%6.95mg

Ascorbic acid

9.33 mgvs6.95 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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10.6%1.6mg

Vitamin E

Tocopherols and Tocotrienols

1.6 mgvsNA mg

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

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1.32%1.6μg

Vitamin K

Phytomenadione or phylloquinone

1.6 μgvsNA μg

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

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Minerals

Boiled Pumpkinvs Canned Pumpkin Pie Mix

2.98%29.8mg

Calcium

7.34%73.4mg

29.8 mgvs73.4 mg

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

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20%0.18mg

Copper

15%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

26.3%2.1mg

1.13 mgvs2.1 mg

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

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4.25%18mg

Magnesium

7.56%31.8mg

18 mgvs31.8 mg

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

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7.68%0.18mg

Manganese

34.6%0.8mg

0.18 mgvs0.8 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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8.5%59.5mg

Phosphorus

12.8%89.3mg

59.5 mgvs89.3 mg

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

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13.4%456mg

Potassium

8.05%274mg

456 mgvs274 mg

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

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0.72%0.4μg

Selenium

3.97%2.2μg

0.4 μgvs2.2 μg

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

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0.13%2mg

Sodium

27.5%413mg

2 mgvs413 mg

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

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4.15%0.46mg

Zinc

4.87%0.54mg

0.46 mgvs0.54 mg

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

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5.02%186g

Water

3.83%142g

186 gvs142 g

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

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Lets compare vitamin content per 7 ounces of Boiled Pumpkin vs Canned Pumpkin Pie Mix:

Boiled and Drained Pumpkin has 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Canned Pumpkin Pie Mix.
While Canned Pumpkin Pie Mix contains 1.4 times more Vitamin A, 1.5 times more Vitamin B2, 5.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Vitamin B3 per 7 oz.
Both Boiled and Drained Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Pumpkin vs Canned Pumpkin Pie Mix:

Boiled and Drained Pumpkin has 1.3 times more Copper, 1.7 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
While Canned Pumpkin Pie Mix contains 2.5 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 208 times more Sodium than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Pumpkin Pie Mix contains 5.2 times more Energy, 5.4 times more Carbohydrate, 7.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled PumpkinVS Canned PumpkinCanned Pumpkin Pie MixVS Canned PumpkinBoiled PumpkinVS PurslaneCanned Pumpkin Pie MixVS Purslane

Compare Foods

Comparing Nutrients in 7 ounces Boiled PumpkinVS Canned Pumpkin Pie Mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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