Comparing Nutrients in 300 calories Canned Pumpkin VS Canned Pumpkin Pie Mix

Weight per 300 calories

• Canned Pumpkin: 882g
• Canned Pumpkin Pie Mix: 289g

Canned Pumpkin Pie Mix has 3.1 times more energy per unit of mass than Canned Pumpkin no Salt, which is average in comparison to other foods. Canned Pumpkin having low energy density.

Which food has more nutrients per 300 calories - Canned Pumpkin or Canned Pumpkin Pie Mix?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.051% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	58.6% 76g	130g per day for Men 19-50 years
Sugars	40% 29g	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	67.3% 25.6g	63% 24g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	763% 6865μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	6.74% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	65.8% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	35.3% 0.46mg	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	26.5% 106μg	25.2% 101μg	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	41% 37mg	11.2% 10mg	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	62.4% 9.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	23% 229mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	21.8% 0.2mg	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	153% 12.3mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	50.3% 1.16mg	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	44% 309mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	21.5% 794g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pumpkin vs Canned Pumpkin Pie Mix:

• Canned Pumpkin no Salt has 5.7 times more Vitamin A, 4.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3 and 3.7 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin no Salt and Canned Pumpkin Pie Mix have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Canned Pumpkin no Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pumpkin vs Canned Pumpkin Pie Mix:

• Canned Pumpkin no Salt has 2.1 times more Calcium, 4.8 times more Copper, 4 times more Iron, 4.4 times more Magnesium, 2.4 times more Phosphorus, 4.6 times more Potassium, 1.9 times more Zinc and 3.8 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 13.6 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Canned Pumpkin Pie Mix have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pumpkin no Salt has 6.9 times more Saturated Fat, 6.1 times more Omega 3 and 3.1 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin no Salt and Canned Pumpkin Pie Mix have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Canned Pumpkin no Salt as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.