Comparing Nutrients in 7 ounces Pumpkin VS Canned Pumpkin Pie Mix

Macros Ratio

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

Macro Nutrients

	Pumpkin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	NA	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	2.6% 0.99g	43.3% 16.5g	38g per day for Men 19-50 years
Protein	3.54% 2g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Pumpkin have 1.9 times more Copper, 2.5 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain 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 Raw Pumpkin.
• Both Pumpkin and Canned Pumpkin Pie Mix 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 oz of Canned Pumpkin Pie Mix contain 4 times more Energy, 4.1 times more Carbohydrate and 16.6 times more Fiber than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy and Fiber
• Both Raw Pumpkin as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.