Comparing Nutrients in 14 ounces Boiled Pumpkin VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	24.7% 32g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	18% 13g	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	11.5% 4.37g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	127% 1143μg	343% 3088μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	17% 0.22mg	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	8.93% 35.7μg	12% 47.6μg	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	20.7% 18.7mg	18.5% 16.7mg	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	21% 3.18mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	47% 0.42mg	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	28.3% 2.26mg	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	25.7% 0.59mg	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	17% 119mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 372g	9.65% 357g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 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.
• Both Boiled and Drained Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Pumpkin has 1.4 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 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.
• Both Boiled and Drained Pumpkin and Canned Pumpkin no Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 14 oz.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pumpkin no Salt contains 1.7 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.