Comparing Nutrients in 5 ounces Canned Pumpkin Pie Mix VS Boiled Pumpkin

Macros Ratio

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

Macro Nutrients

	Canned Pumpkin Pie Mix	Boiled Pumpkin	Recommended Dietary Allowance
Energy	5.1% 147kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	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	28.8% 37.4g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	31% 11.8g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	65.4% 588μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	4.8% 0.062mg	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	12.4% 49.6μg	3.2% 12.8μg	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	5.5% 4.96mg	7.4% 6.66mg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	14.3% 0.13mg	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	18.8% 1.5mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	5.5% 0.13mg	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	9.1% 63.8mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Boiled Pumpkin per 5 oz

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

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

• 5 ounces of Canned Pumpkin Pie Mix have 1.4 times more Vitamin A, 1.5 times more Vitamin B2, 5.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Boiled Pumpkin provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin Pie Mix vs Boiled Pumpkin:

• 5 ounces of Canned Pumpkin Pie Mix have 2.5 times more Calcium, 1.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 208 times more Sodium than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 1.3 times more Copper, 1.7 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Boiled Pumpkin contain similar levels of Zinc per five ounces.
• 5 ounces of Boiled Pumpkin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin Pie Mix have 5.2 times more Energy, 5.4 times more Carbohydrate and 7.5 times more Fiber than Boiled Pumpkin.
• 5 ounces of Boiled Pumpkin provide inadequate amounts of Energy
• Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.