Comparing Nutrients in 1 pound Pumpkin VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	4.07% 118kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.08% 0.014g	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	92% 120g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	NA	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	99% 37.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	215% 1932μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	9.53% 95mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	34.3% 0.31mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	79% 1.8mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Canned Pumpkin Pie Mix per 1 lb

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

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

• 1 pound of Pumpkin has 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 1 lb of Canned Pumpkin Pie Mix contains 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Pumpkin vs Canned Pumpkin Pie Mix:

• 1 pound of Pumpkin has 1.9 times more Copper, 2.5 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 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 one pound.
• 1 pound of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pumpkin Pie Mix contains 4 times more Energy, 4.1 times more Carbohydrate and 16.6 times more Fiber than Raw Pumpkin.
• 1 pound 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 one pound.