Comparing Nutrients in 1 pound Canned Pumpkin VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Pumpkin	13%	3%	84%

Macro Nutrients

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	17.3% 12.5g	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	34.6% 13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.9% 5g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Vitamin A	392% 3529μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	21.3% 0.28mg	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	13.6% 54.4μg	18% 72.6μg	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	21% 19mg	45.4% 41mg	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	32% 4.8mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	64% 0.58mg	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	79% 6.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 408g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Pumpkin per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pumpkin versus 1 lb of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Pumpkin has 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Pumpkin.
• While 1 lb of Raw Pumpkin contains 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Pumpkin have insufficient amounts of Vitamin K
• Both Canned Pumpkin no Salt as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin vs Pumpkin:

• 1 pound of Canned Pumpkin has 1.2 times more Calcium, 1.7 times more Iron and 1.9 times more Magnesium than Pumpkin.
• While 1 lb of Raw Pumpkin contains 1.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Pumpkin lack sufficient amounts of Zinc
• Both Canned Pumpkin no Salt as well as Raw Pumpkin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin has 1.2 times more Carbohydrate and 5.8 times more Fiber than Pumpkin.
• Both Canned Pumpkin and Pumpkin offer comparable quantities of Sugars per one pound.
• 1 pound of Pumpkin provide inadequate amounts of Fiber
• Both Canned Pumpkin no Salt as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.