Nutrient Comparison: Canned Pumpkin VS Pumpkin per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Pumpkin versus 14 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Pumpkin vs Pumpkin:
- 14 ounces of Canned Pumpkin have 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Pumpkin.
- While 14 oz of Raw Pumpkin contain 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.
- Both Canned Pumpkin and Pumpkin provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
- 14 ounces of Pumpkin have insufficient amounts of Vitamin K
- Both Canned Pumpkin no Salt as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Pumpkin vs Pumpkin:
- 14 ounces of Canned Pumpkin have 1.2 times more Calcium, 1.7 times more Iron and 1.9 times more Magnesium than Pumpkin.
- While 14 oz of Raw Pumpkin contain 1.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Pumpkin no Salt.
- Both Canned Pumpkin and Pumpkin contain similar levels of Copper, Manganese and Water per 14 ounces.
- 14 ounces of Canned Pumpkin lack sufficient amounts of Zinc
- Both Canned Pumpkin no Salt as well as Raw Pumpkin lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Pumpkin have 1.2 times more Carbohydrate and 5.8 times more Fiber than Pumpkin.
- Both Canned Pumpkin and Pumpkin offer comparable quantities of Sugars per 14 ounces.
- 14 ounces of Pumpkin provide inadequate amounts of Fiber
- Both Canned Pumpkin no Salt as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.