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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	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	15% 19.4g	80.6% 105g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	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	11.5% 4.37g	86.7% 33g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	127% 1143μg	183% 1647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	8.93% 35.7μg	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	20.7% 18.7mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	28.3% 2.26mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	17% 119mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10% 372g	7.67% 284g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.4 times more Vitamin A, 1.5 times more Vitamin B2, 5.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Pumpkin 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 Boiled Pumpkin vs Canned Pumpkin Pie Mix:

• Boiled and Drained Pumpkin has 1.3 times more Copper, 1.7 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 2.5 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 208 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pumpkin Pie Mix contains 5.2 times more Energy, 5.4 times more Carbohydrate, 7.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.