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

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.13% 0.041g	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	2.45% 3.18g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	3.3% 2.4g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	9.67% 87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	3.85% 0.05mg	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	10.3% 41μg	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	5.56% 5mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.1mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	NA	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.57% 95g	3700g per day for Men 19-50 years

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

• Canned Pumpkin with Salt has 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 3.4 times more Vitamin B9 than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 100 g.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers 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 Flowers Pumpkin with Salt:

• Canned Pumpkin with Salt has 1.6 times more Iron, 1.9 times more Potassium and 1.7 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 1.4 times more Calcium and 2.3 times more Selenium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin with Salt has 2.3 times more Energy, 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Protein per 100 g.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.