Comparing Nutrients in 1 pound Pumpkin VS Canned Pumpkin

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Calcium	9.53% 95mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	54% 0.49mg	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	45.4% 3.63mg	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	24.7% 0.57mg	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	28.5% 200mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 408g	3700g per day for Men 19-50 years

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

• Raw Pumpkin has 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.
• While Canned Pumpkin no Salt contains 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Raw Pumpkin.
• Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Raw Pumpkin 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 Pumpkin vs Canned Pumpkin:

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

Comparison of macro-nutrients per 1 pound:

• Canned Pumpkin no Salt contains 1.3 times more Energy and 5.8 times more Fiber than Raw Pumpkin.
• Both Raw Pumpkin and Canned Pumpkin no Salt have similar amounts of Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.