Comparing Nutrients in 5 ounces Canned Pumpkin VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Pumpkin	13%	3%	84%

Macro Nutrients

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	5.4% 3.9g	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	11% 4.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Vitamin A	123% 1103μg	67% 604μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.65% 0.086mg	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	4.25% 17μg	5.67% 22.7μg	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	6.6% 5.95mg	14% 12.8mg	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	10% 1.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Pumpkin	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	24.6% 1.97mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	7.7% 0.18mg	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	7.1% 49.6mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Pumpkin per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pumpkin versus 5 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Pumpkin:

• 5 ounces of Canned Pumpkin have 1.8 times more Vitamin A, 1.3 times more Vitamin B5 and 14.5 times more Vitamin K than Pumpkin.
• While 5 oz of Raw Pumpkin contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Pumpkin have insufficient amounts of Vitamin K
• Both Canned Pumpkin no Salt as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin vs Pumpkin:

• 5 ounces of Canned Pumpkin have 1.2 times more Calcium, 1.7 times more Iron and 1.9 times more Magnesium than Pumpkin.
• While 5 oz of Raw Pumpkin contain 1.3 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin contain similar levels of Copper, Manganese and Water per five ounces.
• 5 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Canned Pumpkin no Salt as well as Raw Pumpkin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin have 1.2 times more Carbohydrate and 5.8 times more Fiber than Pumpkin.
• Both Canned Pumpkin and Pumpkin offer comparable quantities of Sugars per five ounces.
• 5 ounces of Pumpkin provide inadequate amounts of Fiber
• Both Canned Pumpkin no Salt as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.