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

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	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	12.3% 16g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	6.57% 4.76g	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	15% 5.75g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	172% 1544μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	7.63% 0.099mg	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	20.3% 81.4μg	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	11% 9.92mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	22% 0.2mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.1% 189g	3700g per day for Men 19-50 years

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

• Canned Pumpkin with Salt has 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 3.4 times more Vitamin B9 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Pumpkin with Salt has 1.6 times more Iron, 1.9 times more Potassium and 1.7 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 1.4 times more Calcium and 2.3 times more Selenium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin with Salt has 2.3 times more Energy, 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Protein per 7 oz.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.