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

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Pumpkin with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	12% 15.7g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	15% 5.75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	172% 1544μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	14.5% 0.19mg	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	5.95% 24μg	4.96% 20μg	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	9.26% 8.33mg	5.5% 4.96mg	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	14% 2.1mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	16.3% 0.15mg	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	34.5% 2.76mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	14.8% 0.34mg	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	9.92% 69.5mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.83% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Pumpkin with Salt have 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin C and 1.9 times more Vitamin E than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen Carrots provide similar amounts of Vitamin A, Vitamin B9 and Vitamin K per seven ounces.
• Both Canned Pumpkin with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Pumpkin with Salt have 1.4 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium and 3.5 times more Sodium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.4 times more Calcium and 1.9 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen Carrots contain similar levels of Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Canned Pumpkin with Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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