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

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Canned Carrots with Liquids and Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Pumpkin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	54% 70g	130g per day for Men 19-50 years
Sugars	43% 31g	44.3% 32g	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	43.4% 16.5g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	19.3% 11g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	480% 4320μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	112% 1.46mg	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	33.8% 135μg	26% 104μg	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	78.3% 70.5mg	29% 26mg	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	80% 12mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.5% 225mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	149% 1.34mg	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	107% 8.55mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	255% 5.87mg	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	64.3% 450mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	38% 1405g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has 1.9 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9, 2.7 times more Vitamin C and 1.3 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Vitamin A, 2.2 times more Vitamin B6 and 10.7 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Pumpkin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pumpkin has 1.3 times more Iron, 1.7 times more Phosphorus and 1.5 times more Potassium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Calcium, 4.4 times more Manganese, 1.7 times more Selenium and 208.7 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Magnesium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin has 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.5 times more Omega 3, 24.3 times more Omega 6 and 1.4 times more Fiber than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Pumpkin as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.