Comparing Nutrients in 1 pound Carrots VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Carrots	Canned Pumpkin	Recommended Dietary Allowance
Energy	6.4% 186kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	20.6% 15g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	421% 3787μg	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	13.6% 54.4μg	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	29.7% 26.8mg	21% 19mg	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	20% 3mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Canned Pumpkin	Recommended Dietary Allowance
Calcium	15% 150mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	29.4% 0.68mg	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	22.7% 159mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 400g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Canned Pumpkin:

• Raw Carrots have 2.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.5 times more Vitamin B5 and 1.6 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Canned Pumpkin no Salt have similar amounts of Vitamin A, Vitamin B2 and Vitamin K per 1 lb.
• Both Raw Carrots as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Canned Pumpkin:

• Raw Carrots have 1.3 times more Calcium, 1.6 times more Potassium, 13.8 times more Sodium and 1.4 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.4 times more Copper, 4.6 times more Iron and 1.9 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Canned Pumpkin no Salt have similar amounts of Manganese, Phosphorus and Water per 1 lb.
• Both Raw Carrots as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 1.2 times more Energy and 1.4 times more Sugars than Canned Pumpkin no Salt.
• Both Raw Carrots and Canned Pumpkin no Salt have similar amounts of Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Carrots as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.