Comparing Nutrients in 100 grams Canned Pumpkin with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	2.87% 2.08g	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	7.63% 2.9g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	3.4% 0.044mg	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	3% 12μg	2.25% 9μg	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	4.67% 4.2mg	5.22% 4.7mg	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	7.07% 1.06mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10% 0.091mg	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	17.4% 1.4mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	3.87% 0.089mg	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	5% 35mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pumpkin with Salt vs Boiled Pumpkin with Salt:

• Canned Pumpkin with Salt has 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 with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Vitamin B3 and Vitamin C per 100 g.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin with Salt vs Boiled Pumpkin with Salt:

• Canned Pumpkin with Salt has 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 with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.4 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Pumpkin with Salt have similar amounts of Copper, Phosphorus, Potassium, Sodium and Water per 100 g.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin with Salt has 1.9 times more Energy, 1.9 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.