Comparing Nutrients in 7 ounces Canned Pumpkin VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Pumpkin	Boiled Carrots	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	1% 0.17g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	9.44% 6.85g	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	0.99% 0.71g	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	% 5.36g	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	172% 1544μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	23.4% 0.3mg	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	6.95% 27.8μg	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	9.26% 8.33mg	7.94% 7.14mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13.4% 0.31mg	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	8.5% 59.5mg	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	0.66% 9.92mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.84% 179g	3700g per day for Men 19-50 years

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

• Canned Pumpkin no Salt has 1.2 times more Vitamin B2 and 1.7 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 7 oz.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Pumpkin no Salt has 6.3 times more Copper, 4.1 times more Iron and 2.3 times more Magnesium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Selenium and 11.6 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Carrots have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin no Salt has 1.4 times more Protein than Boiled and Drained Carrots.
• Both Canned Pumpkin no Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.