Comparing Nutrients in 14 ounces Canned Pumpkin VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	4.65% 135kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.07% 0.012g	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	80.6% 105g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	86.7% 33g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	343% 3088μg	183% 1647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	48.5% 0.63mg	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	34.7% 139μg	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	15.4% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	10.3% 103mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	30% 0.27mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	69% 1.6mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.65% 357g	7.67% 284g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pumpkin vs Canned Pumpkin Pie Mix:

• Canned Pumpkin no Salt has 1.9 times more Vitamin A and 1.5 times more Vitamin B1 than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 2.2 times more Vitamin B2, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Canned Pumpkin Pie Mix have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Canned Pumpkin no Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pumpkin vs Canned Pumpkin Pie Mix:

• Canned Pumpkin no Salt has 1.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.4 times more Calcium, 2.7 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium, 41.6 times more Sodium and 1.6 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Pumpkin Pie Mix contains 3.1 times more Energy, 3.3 times more Carbohydrate and 2.9 times more Fiber than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Canned Pumpkin Pie Mix have similar amounts of Protein per 14 oz.
• Both Canned Pumpkin no Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.