Comparing Nutrients in 300 calories Canned Carrots with Salt VS Boiled Pumpkin with Salt

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Boiled Pumpkin with Salt: 1667g

Canned Carrots with Salt have 1.4 times more energy per 100g than Boiled Pumpkin with Salt. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0.2% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	55.3% 72g	130g per day for Men 19-50 years
Sugars	41% 29.8g	48% 34.7g	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	47.4% 18g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	744% 6696μg	533% 4800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	56.4% 0.73mg	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	27% 108μg	37.5% 150μg	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	36% 32.4mg	87% 78.3mg	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	59.2% 8.9mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	169% 1.5mg	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	96% 7.68mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	64.5% 1.5mg	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	41% 288mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	30% 1115g	42.2% 1562g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Boiled Pumpkin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Boiled Pumpkin with Salt?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Boiled Pumpkin with Salt:

• 300 calories of Canned Carrots with Salt have 1.4 times more Vitamin A, 1.8 times more Vitamin B6 and 8.8 times more Vitamin K than Boiled Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Pumpkin with Salt contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9, 2.4 times more Vitamin C and 1.5 times more Vitamin E than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt provide similar amounts of Vitamin B3 per 300 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Boiled Pumpkin with Salt:

• 300 calories of Canned Carrots with Salt have 1.2 times more Calcium, 3.6 times more Manganese and 1.4 times more Selenium than Boiled Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Pumpkin with Salt contain 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Sodium and 1.4 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt contain similar levels of Copper, Iron and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 4 times more Omega 3 than Boiled Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Pumpkin with Salt contain 1.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
• 300 calories of Boiled Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 6 in 300 calories.