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Comparing Nutrients in 100 grams PumpkinVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Boiled Pumpkin
12%
3%
85%
100 g ▼

Macro Nutrients

0.9%26kcal
Energy
0.69%20kcal
26 kcalvs20 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
0.072%0.07g
0.1 gvs0.07 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g
Saturated Fat
0.12%0.037g
0.052 gvs0.037 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
0.13%0.002g
0.003 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.012%0.002g
Omega 6
0.012%0.002g
0.002 gvs0.002 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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5%6.5g
Carbohydrate
3.77%4.9g
6.5 gvs4.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.8%2.76g
Sugars
2.87%2.08g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.76 gvs2.08 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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1.3%0.5g
Fiber
2.9%1.1g
0.5 gvs1.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.8%1g
Protein
1.3%0.72g
1 gvs0.72 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

47.3%426μg
Vitamin A
32%288μg
RAE, retinol activity equivalents
426 μgvs288 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg
Vitamin B1
2.6%0.031mg
Thiamine
0.05 mgvs0.031 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B2
6%0.078mg
Riboflavin
0.11 mgvs0.078 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg
Vitamin B3
2.6%0.41mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs0.41 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.96%0.3mg
Vitamin B5
4%0.2mg
Pantothenic acid
0.3 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B6
3.4%0.044mg
Pyridoxine
0.061 mgvs0.044 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4%16μg
Vitamin B9
2.25%9μg
Folates and Folic Acid
16 μgvs9 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%9mg
Vitamin C
5.22%4.7mg
Ascorbic acid
9 mgvs4.7 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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7.07%1.06mg
Vitamin E
5.33%0.8mg
Tocopherols and Tocotrienols
1.06 mgvs0.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.92%1.1μg
Vitamin K
0.67%0.8μg
Phytomenadione or phylloquinone
1.1 μgvs0.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.1%21mg
Calcium
1.5%15mg
21 mgvs15 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
10%0.091mg
0.13 mgvs0.091 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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10%0.8mg
Iron
7.13%0.57mg
0.8 mgvs0.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg
Magnesium
2.14%9mg
12 mgvs9 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.43%0.13mg
Manganese
3.87%0.089mg
0.13 mgvs0.089 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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6.3%44mg
Phosphorus
4.3%30mg
44 mgvs30 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%340mg
Potassium
6.76%230mg
340 mgvs230 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.55%0.3μg
Selenium
0.36%0.2μg
0.3 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.067%1mg
1 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.9%0.32mg
Zinc
2.1%0.23mg
0.32 mgvs0.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.48%92g
Water
2.53%94g
92 gvs94 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pumpkin vs Boiled Pumpkin:
Comparing minerals per 100 grams for Pumpkin vs Boiled Pumpkin:
Comparison of macro-nutrients per 100 grams:



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