Comparing Nutrients in 300 calories Boiled Pumpkin VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 1.9 times more energy per unit of mass than Boiled and Drained Pumpkin, which is low in comparison to other foods. Boiled Pumpkin having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Pumpkin	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	13.8% 2.34g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	43% 31g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	19.3% 11g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	480% 4320μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	22.5% 225mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	59% 1.35mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	38% 1405g	19.8% 732g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pumpkin or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Cooked Frozen Carrots:

• 300 calories of Boiled Pumpkin have 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 1.5 times more Vitamin E than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.6 times more Vitamin A and 9.2 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per 300 calories.
• Both Boiled and Drained Pumpkin as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pumpkin vs Cooked Frozen Carrots:

• 300 calories of Boiled Pumpkin have 2.1 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 1.2 times more Zinc and 1.9 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium, 1.6 times more Selenium and 31.9 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Frozen Carrots contain similar levels of Manganese per 300 calories.
• 300 calories of Boiled Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin have 2.3 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 11.9 times more Omega 3, 78.1 times more Omega 6 and 1.6 times more Fiber than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Pumpkin provide inadequate amounts of Omega 3 and Omega 6