Comparing Nutrients in 7 ounces Canned Pumpkin VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Canned Pumpkin	Boiled Pumpkin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.23% 0.073g	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	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	15% 5.75g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	172% 1544μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23.6% 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	34.5% 2.76mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	9.92% 69.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	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	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Boiled Pumpkin per 7 oz

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

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

• 7 ounces of Canned Pumpkin have 2.7 times more Vitamin A, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 20 times more Vitamin K than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Boiled Pumpkin have insufficient amounts of Vitamin K
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Pumpkin have 1.7 times more Calcium, 2.4 times more Iron, 2.6 times more Magnesium and 1.7 times more Manganese than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 1.4 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin contain similar levels of Copper, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• 7 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pumpkin have 1.7 times more Carbohydrate, 1.6 times more Sugars and 2.6 times more Fiber than Boiled Pumpkin.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.