Lets compare vitamin content per 7 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 7 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 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 7 oz.
Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 7 oz.
Comparison of macro-nutrients per 7 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 7 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 7 oz.