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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin with Salt contains 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 Boiled and Drained Pumpkin with Salt as well as Canned Pumpkin with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.