Nutrition Comparison Tool
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Cooked Pumpkin (Boiled, Drained)
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Cooked Butternut Squash (Baked)
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Baked Sweet Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 1% DV 20 calories
  • Cooked Butternut Squash (Baked) 100 grams (x1) 2% DV 40 calories
  • Baked Sweet Potatoes 100 grams (x1) 5% DV 90 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 0% DV 0.07g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0.09g
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0.15g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 2% DV 4.9g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 4% DV 10.5g
  • Baked Sweet Potatoes 100 grams (x1) 8% DV 20.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 1% DV 0.72g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 2% DV 0.9g
  • Baked Sweet Potatoes 100 grams (x1) 4% DV 2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 0% DV 0mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0mg
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 0% DV 0.04g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0.02g
  • Baked Sweet Potatoes 100 grams (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 4% DV 1.1g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 11% DV 3.2g
  • Baked Sweet Potatoes 100 grams (x1) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 4% DV 2.1g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 4% DV 2g
  • Baked Sweet Potatoes 100 grams (x1) 13% DV 6.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 3% DV 0.57mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 3% DV 0.6mg
  • Baked Sweet Potatoes 100 grams (x1) 4% DV 0.69mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 1% DV 15mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 3% DV 41mg
  • Baked Sweet Potatoes 100 grams (x1) 3% DV 38mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 100 grams (x1) 5% DV 230mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 6% DV 284mg
  • Baked Sweet Potatoes 100 grams (x1) 10% DV 475mg
Comparison Table

Table Legend

  1. Cooked Pumpkin (Boiled, Drained)
  2. Cooked Butternut Squash (Baked)
  3. Baked Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 20
(1%)		 40
(2%)		 90
(5%)
Fat (g)
(%DV)		 0.07
(0%)		 0.09
(0%)		 0.15
(0%)
Protein (g)
(%DV)		 0.72
(1%)		 0.9
(2%)		 2
(4%)
Carbohydrate (g)
(%DV)		 4.9
(2%)		 10.5
(4%)		 20.7
(8%)
Sugars (g)
(%DV)		 2.1
(4%)		 2
(4%)		 6.5
(13%)
Fiber (g)
(%DV)		 1.1
(4%)		 3.2
(11%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.02
(0%)		 0.05
(0%)
Net-Carbs (g) 3.8
7.3
17.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 15
(1%)		 41
(3%)		 38
(3%)
Iron, Fe (mg)
(%DV)		 0.57
(3%)		 0.6
(3%)		 0.69
(4%)
Potassium, K (mg)
(%DV)		 230
(5%)		 284
(6%)		 475
(10%)
Magnesium (mg)
(%DV)		 9
(2%)		 29
(7%)		 27
(6%)
Phosphorus, P (mg)
(%DV)		 30
(2%)		 27
(2%)		 54
(4%)
Sodium (mg)
(%DV)		 1
(0%)		 4
(0%)		 36
(2%)
Zinc, Zn (mg)
(%DV)		 0.23
(2%)		 0.13
(1%)		 0.32
(3%)
Copper, Cu (mg)
(%DV)		 0.09
(10%)		 0.07
(7%)		 0.16
(18%)
Manganese (mg)
(%DV)		 0.09
(4%)		 0.17
(7%)		 0.5
(22%)
Selenium, Se (mcg)
(%DV)		 0.2
(0%)		 0.5
(1%)		 0.2
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
1.5
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 288
(32%)		 558
(62%)		 961
(107%)
Vitamin C (mg)
(%DV)		 4.7
(5%)		 15.1
(17%)		 19.6
(22%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.07
(6%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.08
(6%)		 0.02
(1%)		 0.11
(8%)
Niacin (B3) (mg)
(%DV)		 0.41
(3%)		 0.97
(6%)		 1.5
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.2
(4%)		 0.36
(7%)		 0.88
(18%)
Vitamin B6 (mg)
(%DV)		 0.04
(3%)		 0.12
(7%)		 0.29
(17%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9
(2%)		 19
(5%)		 6
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9
(2%)		 19
(5%)		 6
(2%)
Folate DFE (mcg)
(%)		 9
(2%)		 19
(5%)		 6
(2%)
Choline (mg)
(%DV)		 6.2
(1%)		 --
(--%)		 13.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 2096
(19%)		 4570
(42%)		 11509
(107%)
Carotene, alpha (mcg)
(%RDA)		 2715
(13%)		 1130
(5%)		 43
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 3116
(14%)		 0
(0%)
Vitamin A, IU (IU) 5755 11155 19218
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1014
0
0
Vitamin E (mg)
(%DV)		 0.8
(5%)		 1.3
(9%)		 0.71
(5%)
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)		 0.8
(1%)		 1
(1%)		 2.3
(2%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 93.7
87.8
75.8
Ash (g) 0.62
0.72
1
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score -3.82
-5.85
-8.24
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
2.3
Glucose (Dextrose) (g) --
--
0.57
Fructose (g) --
--
0.5
Lactose (g) --
--
0
Maltose (g) --
--
3.1
Galactose (g) --
--
0
Starch (g) --
--
7.1
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 0.009
0.007
0.002
Polyunsaturated Fats (g) 0.004
0.038
0.092
Omega 3s (g)
(%AI)		 0.002
(0%)		 0.024
(2%)		 0.006
(0%)
Omega 6s (g)
(%AI)		 0.002
(0%)		 0.014
(0%)		 0.09
(1%)
Omega 3 to Omega 6 Ratio 1
1.71
0.07
Omega 6 to Omega 3 Ratio 1
0.58
15
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 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) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0
--
0
Capric Acid (10:0) (g) 0
--
0
Lauric Acid (12:0) (g) 0.001
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.005
0
0
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.026
0.016
0.05
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.002
0.002
0.002
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0.005
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.005
0.007
0.002
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
--
0
Docosenoic Acid (22:1) (g) 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
0.014
0.09
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.002
0.024
0.006
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 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) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 11
(2%)		 17
(2%)		 39
(6%)
Isoleucine (mg)
(%RDI)		 23
(2%)		 35
(3%)		 70
(5%)
Leucine (mg)
(%RDI)		 34
(1%)		 51
(2%)		 118
(4%)
Lysine (mg)
(%RDI)		 39
(2%)		 33
(2%)		 84
(4%)
Methionine (mg)
(%RDI)		 8
(1%)		 11
(2%)		 37
(5%)
Phenylalanine (mg)
(%RDI)		 23
(3%)		 35
(4%)		 114
(13%)
Threonine (mg)
(%RDI)		 21
(2%)		 27
(3%)		 107
(10%)
Tryptophan (mg)
(%RDI)		 9
(3%)		 13
(5%)		 40
(14%)
Valine (mg)
(%RDI)		 25
(1%)		 39
(2%)		 110
(6%)
Conditional  
Arginine (mg) 39
50
70
Cystine (mg)
(%RDI)		 2
(1%)		 8
(3%)		 28
(10%)
Glycine (mg) 19
33
81
Proline (mg) 19
32
67
Tyrosine (mg)
(%RDI)		 30
(3%)		 30
(3%)		 44
(5%)
Non-Essential  
Alanine (mg) 20
38
99
Aspartic acid (mg) 74
97
488
Betaine (mg) --
--
35
Glutamic acid (mg) 133
157
198
Hydroxyproline (mg) --
--
--
Serine (mg) 32
35
113
Data Source
Cooked Pumpkin (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Butternut Squash (Baked)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.