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

Weight per 300 calories

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

Drained Canned Carrots with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Pumpkin with Salt, which is very low in comparison to other foods. Boiled Pumpkin with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin with Salt have 1.6 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 4 times more Omega 3 than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Canned Carrots 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 Boiled and Drained Pumpkin with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.