Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	5.7% 4.13g	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	7.83% 2.98g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.7% 0.087mg	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	4.47% 18μg	4.47% 18μg	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	5.95% 5.36mg	10.4% 9.33mg	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	9.8% 1.47mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	16% 1.27mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	7.68% 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	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5% 184g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Pumpkin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Boiled Pumpkin with Salt:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Vitamin A, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 12.3 times more Vitamin K than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Boiled Pumpkin with Salt:

• 7 ounces of Canned Carrots with Salt have 1.7 times more Calcium and 5.1 times more Manganese than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 1.3 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt contain similar levels of Copper, Iron, Phosphorus, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 7 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Carbohydrate and 1.4 times more Fiber than Boiled Pumpkin with Salt.
• Both Canned Carrots with Salt and Boiled Pumpkin with Salt offer comparable quantities of Sugars per seven ounces.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.