Nutrient Comparison: Pumpkin VS Canned Pumpkin Pie Mix per 14 oz
Compare the macro and micronutrient content in 14 oz of Pumpkin versus 14 oz of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pumpkin vs Canned Pumpkin Pie Mix:
- 14 ounces of Pumpkin have 3.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.6 times more Vitamin C than Canned Pumpkin Pie Mix.
- While 14 oz of Canned Pumpkin Pie Mix contain 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Pumpkin.
- Both Pumpkin and Canned Pumpkin Pie Mix provide similar amounts of Vitamin A and Vitamin B2 per 14 ounces.
- 14 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
- Both Raw Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pumpkin vs Canned Pumpkin Pie Mix:
- 14 ounces of Pumpkin have 1.9 times more Copper, 2.5 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
- While 14 oz of Canned Pumpkin Pie Mix contain 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 3.7 times more Selenium and 208 times more Sodium than Raw Pumpkin.
- Both Pumpkin and Canned Pumpkin Pie Mix contain similar levels of Phosphorus and Zinc per 14 ounces.
- 14 ounces of Pumpkin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Pumpkin Pie Mix contain 4 times more Energy, 4.1 times more Carbohydrate and 16.6 times more Fiber than Raw Pumpkin.
- 14 ounces of Pumpkin provide inadequate amounts of Energy and Fiber
- Both Raw Pumpkin as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in 14 ounces.