Comparing Nutrients in 14 ounces Canned Pumpkin with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	13% 17g	130g per day for Men 19-50 years
Sugars	18% 13g	11.4% 8.26g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	343% 3088μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	20.7% 18.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	69% 5.5mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	15.4% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.65% 357g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pumpkin with Salt vs Boiled Pumpkin with Salt:

• Canned Pumpkin with Salt has 2.7 times more Vitamin A, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 20 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pumpkin with Salt vs Boiled Pumpkin with Salt:

• Canned Pumpkin with Salt has 1.7 times more Calcium, 2.4 times more Iron, 2.6 times more Magnesium and 1.7 times more Manganese than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.4 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Copper, Phosphorus, Potassium, Sodium and Water per 14 oz.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pumpkin with Salt has 1.9 times more Energy, 1.9 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.