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

Weight per 300 calories

• Boiled Pumpkin with Salt: 1667g
• Canned Pumpkin with Salt: 882g

Canned Pumpkin with Salt has 1.9 times more energy per unit of mass than Boiled and Drained Pumpkin with Salt, which is low in comparison to other foods. Boiled Pumpkin with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pumpkin with Salt or Canned Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin with Salt	Canned Pumpkin 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	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.033g	0.36% 0.062g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	48% 34.7g	40% 29g	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	67.3% 25.6g	38g per day for Men 19-50 years
Protein	21.4% 12g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	533% 4800μg	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.4% 0.73mg	38% 0.49mg	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	26.5% 106μg	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	41% 37mg	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	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	105% 0.94mg	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	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	57% 1.3mg	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	44% 309mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	263% 3950mg	142% 2126mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	42.2% 1562g	21.5% 794g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin with Salt has 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 2.1 times more Vitamin C and 1.4 times more Vitamin E than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 1.4 times more Vitamin A and 10.6 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Canned Pumpkin with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Pumpkin with Salt as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pumpkin with Salt has 1.6 times more Copper, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.9 times more Sodium, 2.6 times more Zinc and 2 times more Water than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 1.3 times more Iron and 1.4 times more Magnesium than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Canned Pumpkin with Salt have similar amounts of Calcium, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin with Salt has 1.2 times more Protein than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 2.1 times more Saturated Fat, 2.1 times more Omega 3 and 1.4 times more Fiber than Boiled and Drained Pumpkin with Salt.
• Both Boiled and Drained Pumpkin with Salt and Canned Pumpkin with Salt have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Pumpkin with Salt as well as Canned Pumpkin with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.