Nutrition Comparison Tool
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Pumpkin, raw
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Pumpkin, raw
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Cooked Pumpkin (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 30 calories
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 30 calories
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 2% DV 49 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0.12g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0.12g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.17g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 3% DV 7.5g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 3% DV 7.5g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 12g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 1.2g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 1.2g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 1.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0mg
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0.06g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 0% DV 0.06g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 0.58g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 0.58g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 2.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 6% DV 3.2g
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 6% DV 3.2g
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 5.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 5% DV 0.93mg
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 5% DV 0.93mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 8% DV 1.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 24.4mg
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 2% DV 24.4mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 3% DV 36.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 8% DV 394.4mg
  • Pumpkin, raw 1 cup (1 inch cubes) (x1) 8% DV 394.4mg
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 12% DV 563.5mg
Comparison Table

Table Legend

  1. Pumpkin, raw
  2. Pumpkin, raw
  3. Cooked Pumpkin (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 116 116 245
Calories
(%DV)		 30
(2%)		 30
(2%)		 49
(2%)
Fat (g)
(%DV)		 0.12
(0%)		 0.12
(0%)		 0.17
(0%)
Protein (g)
(%DV)		 1.2
(2%)		 1.2
(2%)		 1.8
(4%)
Carbohydrate (g)
(%DV)		 7.5
(3%)		 7.5
(3%)		 12
(4%)
Sugars (g)
(%DV)		 3.2
(6%)		 3.2
(6%)		 5.1
(10%)
Fiber (g)
(%DV)		 0.58
(2%)		 0.58
(2%)		 2.7
(10%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.06
(0%)		 0.09
(0%)
Net-Carbs (g) 7
7
9.3
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 116 116 245
Calcium (mg)
(%DV)		 24.4
(2%)		 24.4
(2%)		 36.8
(3%)
Iron, Fe (mg)
(%DV)		 0.93
(5%)		 0.93
(5%)		 1.4
(8%)
Potassium, K (mg)
(%DV)		 394.4
(8%)		 394.4
(8%)		 563.5
(12%)
Magnesium (mg)
(%DV)		 13.9
(3%)		 13.9
(3%)		 22.1
(5%)
Phosphorus, P (mg)
(%DV)		 51
(4%)		 51
(4%)		 73.5
(6%)
Sodium (mg)
(%DV)		 1.2
(0%)		 1.2
(0%)		 2.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.37
(3%)		 0.37
(3%)		 0.56
(5%)
Copper, Cu (mg)
(%DV)		 0.15
(16%)		 0.15
(16%)		 0.22
(25%)
Manganese (mg)
(%DV)		 0.14
(6%)		 0.14
(6%)		 0.22
(9%)
Selenium, Se (mcg)
(%DV)		 0.35
(1%)		 0.35
(1%)		 0.49
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 116 116 245
Vitamin A, RAE (mcg)
(%DV)		 494.2
(55%)		 494.2
(55%)		 705.6
(78%)
Vitamin C (mg)
(%DV)		 10.4
(12%)		 10.4
(12%)		 11.5
(13%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.06
(5%)		 0.08
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.13
(10%)		 0.13
(10%)		 0.19
(15%)
Niacin (B3) (mg)
(%DV)		 0.7
(4%)		 0.7
(4%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.35
(7%)		 0.35
(7%)		 0.49
(10%)
Vitamin B6 (mg)
(%DV)		 0.07
(4%)		 0.07
(4%)		 0.11
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 18.6
(5%)		 18.6
(5%)		 22.1
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 18.6
(5%)		 18.6
(5%)		 22.1
(6%)
Folate DFE (mcg)
(%)		 18.6
(5%)		 18.6
(5%)		 22.1
(6%)
Choline (mg)
(%DV)		 9.5
(2%)		 9.5
(2%)		 15.2
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 3596
(33%)		 3596
(33%)		 5135.2
(48%)
Carotene, alpha (mcg)
(%RDA)		 4658.6
(22%)		 4658.6
(22%)		 6651.8
(31%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 9875.1 9875.1 14099.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1740
1740
2484.3
Vitamin E (mg)
(%DV)		 1.2
(8%)		 1.2
(8%)		 2
(13%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.3
(1%)		 1.3
(1%)		 2
(2%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 116 116 245
Water (g) 106.3
106.3
229.5
Ash (g) 0.93
0.93
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -6.55
-6.55
-9.36
  Carbohydrates
Food # 1 2 3
Weight (g) 116 116 245
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 116 116 245
Monounsaturated Fats (g) 0.015
0.015
0.022
Polyunsaturated Fats (g) 0.006
0.006
0.01
Omega 3s (g)
(%AI)		 0.003
(0%)		 0.003
(0%)		 0.005
(0%)
Omega 6s (g)
(%AI)		 0.002
(0%)		 0.002
(0%)		 0.005
(0%)
Omega 3 to Omega 6 Ratio 1.5
1.5
1
Omega 6 to Omega 3 Ratio 0.67
0.67
1
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.001
0.001
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.007
0.007
0.012
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.043
0.043
0.064
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.003
0.003
0.005
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.007
0.007
0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.007
0.007
0.012
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.002
0.002
0.005
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.003
0.003
0.005
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.014
0.014
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 116 116 245
Essential  
Histidine (mg)
(%RDI)		 19
(3%)		 19
(3%)		 27
(4%)
Isoleucine (mg)
(%RDI)		 36
(3%)		 36
(3%)		 56
(4%)
Leucine (mg)
(%RDI)		 53
(2%)		 53
(2%)		 83
(3%)
Lysine (mg)
(%RDI)		 63
(3%)		 63
(3%)		 96
(5%)
Methionine (mg)
(%RDI)		 13
(2%)		 13
(2%)		 20
(3%)
Phenylalanine (mg)
(%RDI)		 37
(4%)		 37
(4%)		 56
(6%)
Threonine (mg)
(%RDI)		 34
(3%)		 34
(3%)		 51
(5%)
Tryptophan (mg)
(%RDI)		 14
(5%)		 14
(5%)		 22
(8%)
Valine (mg)
(%RDI)		 41
(2%)		 41
(2%)		 61
(3%)
Conditional  
Arginine (mg) 63
63
96
Cystine (mg)
(%RDI)		 3
(1%)		 3
(1%)		 5
(2%)
Glycine (mg) 31
31
47
Proline (mg) 30
30
47
Tyrosine (mg)
(%RDI)		 49
(6%)		 49
(6%)		 74
(8%)
Non-Essential  
Alanine (mg) 32
32
49
Aspartic acid (mg) 118
118
181
Betaine (mg) --
--
--
Glutamic acid (mg) 213
213
326
Hydroxyproline (mg) --
--
--
Serine (mg) 51
51
78
Data Source
Pumpkin, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pumpkin, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Pumpkin (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.