Comparing Nutrients in 1 kilogram Canned Pumpkin with Salt VS Boiled Flowers Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	24.5% 32g	130g per day for Men 19-50 years
Sugars	45.5% 33g	33% 24g	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	76.3% 29g	23.7% 9g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	864% 7780μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	38.5% 0.5mg	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	30% 120μg	103% 410μg	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	46.7% 42mg	55.6% 50mg	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	70.7% 10.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	111% 1mg	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	174% 14mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	NA	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	50% 350mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.3% 900g	25.7% 952g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pumpkin with Salt vs Boiled Flowers Pumpkin with Salt:

• Canned Pumpkin with Salt has 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 3.4 times more Vitamin B9 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 1 kg.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pumpkin with Salt vs Boiled Flowers Pumpkin with Salt:

• Canned Pumpkin with Salt has 1.6 times more Iron, 1.9 times more Potassium and 1.7 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 1.4 times more Calcium and 2.3 times more Selenium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pumpkin with Salt has 2.3 times more Energy, 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Protein per 1 kg.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.