Comparing Nutrients in 7 ounces Canned Pumpkin Pie Mix VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Pumpkin	13%	3%	84%

Macro Nutrients

	Canned Pumpkin Pie Mix	Pumpkin	Recommended Dietary Allowance
Energy	7.1% 206kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	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	40.3% 52.4g	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	43.3% 16.5g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Pumpkin	Recommended Dietary Allowance
Vitamin A	92% 824μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	9.3% 0.12mg	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	17.4% 69.5μg	7.94% 31.8μg	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	7.7% 6.95mg	20% 18mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Pumpkin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	28% 0.25mg	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	26.3% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	10.8% 0.25mg	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	12.8% 89.3mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Pumpkin per 7 oz

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

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

• 7 ounces of Canned Pumpkin Pie Mix have 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Pumpkin.
• While 7 oz of Raw Pumpkin contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.6 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Pumpkin provide similar amounts of Vitamin A and Vitamin B2 per seven ounces.
• 7 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Canned Pumpkin Pie Mix as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pumpkin Pie Mix vs Pumpkin:

• 7 ounces of Canned Pumpkin Pie Mix have 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 3.7 times more Selenium and 208 times more Sodium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 1.9 times more Copper, 2.5 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Pumpkin contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pumpkin Pie Mix have 4 times more Energy, 4.1 times more Carbohydrate and 16.6 times more Fiber than Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy and Fiber
• Both Canned Pumpkin Pie Mix as well as Raw Pumpkin provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.