Comparing Nutrients in 5 ounces Boiled Pumpkin VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Pumpkin	13%	3%	84%

Macro Nutrients

	Boiled Pumpkin	Pumpkin	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	5.34% 6.95g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	4.1% 1.56g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Pumpkin	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	67% 604μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	3.2% 12.8μg	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	7.4% 6.66mg	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	7.56% 1.13mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Pumpkin	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	10% 0.81mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	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	6.07% 42.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 130g	3700g per day for Men 19-50 years

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

• Raw Pumpkin contains 1.5 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Pumpkin:

• Raw Pumpkin contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw Pumpkin have similar amounts of Water per 5 oz.
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pumpkin has 2.2 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.