Comparing Nutrients in 7 ounces Boiled Pumpkin VS Canned Pumpkin

Macros Ratio

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

Macro Nutrients

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.72g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	9.03% 6.55g	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	5.74% 2.2g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	8.55% 0.11mg	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	5.95% 24μg	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	10.4% 9.33mg	9.26% 8.33mg	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	10.6% 1.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Pumpkin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23.6% 0.21mg	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	14% 1.13mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	13% 0.3mg	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	8.5% 59.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.83% 179g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 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 and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Canned Pumpkin no Salt have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin no Salt contains 1.7 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.