Comparing Nutrients in 500 calories Boiled Pumpkin Flowers VS Canned Pumpkin

Weight per 500 calories

• Boiled Pumpkin Flowers: 3333g
• Canned Pumpkin: 1471g

Canned Pumpkin no Salt has 2.3 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is low in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pumpkin Flowers or Canned Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	92% 119g	130g per day for Men 19-50 years
Sugars	110% 80g	67% 48.5g	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	79% 30g	112% 42.6g	38g per day for Men 19-50 years
Protein	65% 36.3g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	322% 2900μg	1271% 11441μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	63.3% 0.82mg	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	342% 1367μg	44% 176μg	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	185% 167mg	68.6% 61.8mg	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	8.9% 1.33mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Calcium	123% 1233mg	38.2% 382mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	175% 1.57mg	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	367% 29.3mg	256% 20.4mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.2mg	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	162% 1133mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	104% 3533mg	89% 3029mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	4.9% 73.5mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	85.8% 3173g	35.8% 1323g	3700g per day for Men 19-50 years

Boiled Pumpkin Flowers VS Canned Pumpkin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pumpkin Flowers or Canned Pumpkin?

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

• 500 calories of Boiled Pumpkin Flowers have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 7.7 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Pumpkin.
• While 500 kcal of Canned Pumpkin no Salt contain 3.9 times more Vitamin A, 11.7 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• 500 calories of Boiled Pumpkin Flowers have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pumpkin Flowers vs Canned Pumpkin:

• 500 calories of Boiled Pumpkin Flowers have 3.2 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 4 times more Selenium, 2.7 times more Sodium, 1.3 times more Zinc and 2.4 times more Water than Canned Pumpkin.
• Both Boiled Pumpkin Flowers and Canned Pumpkin contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin Flowers have 1.6 times more Sugars and 2.2 times more Protein than Canned Pumpkin.
• While 500 kcal of Canned Pumpkin no Salt contain 1.4 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.