Comparing Nutrients in 500 calories Boiled Pumpkin VS Canned Pumpkin Pie Mix

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Canned Pumpkin Pie Mix: 481g

Canned Pumpkin Pie Mix has 5.2 times more energy per unit of mass than Boiled and Drained Pumpkin, which is average in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin or Canned Pumpkin Pie Mix?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.085% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	98% 127g	130g per day for Men 19-50 years
Sugars	71.7% 52g	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	72.4% 27.5g	105% 40g	38g per day for Men 19-50 years
Protein	32% 18g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	800% 7200μg	222% 1995μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	59% 0.76mg	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	56.3% 225μg	42% 168μg	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	131% 118mg	18.7% 17mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	37.5% 375mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	36.3% 0.33mg	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	178% 14.3mg	63.7% 5.1mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	84% 1.93mg	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	107% 750mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.6% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Canned Pumpkin Pie Mix:

• Boiled and Drained Pumpkin has 3.6 times more Vitamin A, 10.1 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 7 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin vs Canned Pumpkin Pie Mix:

• Boiled and Drained Pumpkin has 2.1 times more Calcium, 7 times more Copper, 2.8 times more Iron, 2.9 times more Magnesium, 3.5 times more Phosphorus, 8.7 times more Potassium, 4.4 times more Zinc and 6.8 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 40 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin has 3.4 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.5 times more Fiber than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Pumpkin Pie Mix have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.