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) 1 cup, mashed (x1) 2% DV 49 calories
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 4% DV 82 calories
  • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.17g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0.18g
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 12g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 8% DV 21.5g
  • Baked Sweet Potatoes 1 cup (x1) 15% DV 41.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 4% DV 1.8g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 4% DV 1.8g
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0mg
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 0% DV 0.09g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 0% DV 0.04g
  • Baked Sweet Potatoes 1 cup (x1) 1% DV 0.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 2.7g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 23% DV 6.6g
  • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 10% DV 5.1g
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 8% DV 4g
  • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 8% DV 1.4mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 7% DV 1.2mg
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 3% DV 36.8mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 6% DV 84.1mg
  • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Pumpkin (Boiled, Drained) 1 cup, mashed (x1) 12% DV 563.5mg
  • Cooked Butternut Squash (Baked) 1 cup, cubes (x1) 12% DV 582.2mg
  • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
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) 245 205 200
Calories
(%DV)		 49
(2%)		 82
(4%)		 180
(9%)
Fat (g)
(%DV)		 0.17
(0%)		 0.18
(0%)		 0.3
(0%)
Protein (g)
(%DV)		 1.8
(4%)		 1.8
(4%)		 4
(8%)
Carbohydrate (g)
(%DV)		 12
(4%)		 21.5
(8%)		 41.4
(15%)
Sugars (g)
(%DV)		 5.1
(10%)		 4
(8%)		 13
(26%)
Fiber (g)
(%DV)		 2.7
(10%)		 6.6
(23%)		 6.6
(24%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.09
(0%)		 0.04
(0%)		 0.1
(1%)
Net-Carbs (g) 9.3
14.9
34.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 245 205 200
Calcium (mg)
(%DV)		 36.8
(3%)		 84.1
(6%)		 76
(6%)
Iron, Fe (mg)
(%DV)		 1.4
(8%)		 1.2
(7%)		 1.4
(8%)
Potassium, K (mg)
(%DV)		 563.5
(12%)		 582.2
(12%)		 950
(20%)
Magnesium (mg)
(%DV)		 22.1
(5%)		 59.5
(14%)		 54
(13%)
Phosphorus, P (mg)
(%DV)		 73.5
(6%)		 55.4
(4%)		 108
(9%)
Sodium (mg)
(%DV)		 2.5
(0%)		 8.2
(0%)		 72
(3%)
Zinc, Zn (mg)
(%DV)		 0.56
(5%)		 0.27
(2%)		 0.64
(6%)
Copper, Cu (mg)
(%DV)		 0.22
(25%)		 0.13
(15%)		 0.32
(36%)
Manganese (mg)
(%DV)		 0.22
(9%)		 0.35
(15%)		 0.99
(43%)
Selenium, Se (mcg)
(%DV)		 0.49
(1%)		 1
(2%)		 0.4
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
3
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 245 205 200
Vitamin A, RAE (mcg)
(%DV)		 705.6
(78%)		 1143.9
(127%)		 1922
(214%)
Vitamin C (mg)
(%DV)		 11.5
(13%)		 31
(34%)		 39.2
(44%)
Thiamin (B1) (mg)
(%DV)		 0.08
(6%)		 0.15
(12%)		 0.21
(18%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.03
(3%)		 0.21
(16%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 2
(12%)		 3
(19%)
Vitamin B5 (PA) (mg)
(%DV)		 0.49
(10%)		 0.74
(15%)		 1.8
(35%)
Vitamin B6 (mg)
(%DV)		 0.11
(6%)		 0.25
(15%)		 0.57
(34%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 22.1
(6%)		 38.9
(10%)		 12
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 22.1
(6%)		 38.9
(10%)		 12
(3%)
Folate DFE (mcg)
(%)		 22.1
(6%)		 38.9
(10%)		 12
(3%)
Choline (mg)
(%DV)		 15.2
(3%)		 --
(--%)		 26.2
(5%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 5135.2
(48%)		 9368.5
(87%)		 23018
(213%)
Carotene, alpha (mcg)
(%RDA)		 6651.8
(31%)		 2316.5
(11%)		 86
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 6387.8
(30%)		 0
(0%)
Vitamin A, IU (IU) 14099.8 22867.7 38436
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2484.3
0
0
Vitamin E (mg)
(%DV)		 2
(13%)		 2.6
(18%)		 1.4
(9%)
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)		 2
(2%)		 2.1
(2%)		 4.6
(4%)
Vitamin K1 (mcg) --
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 245 205 200
Water (g) 229.5
180
151.6
Ash (g) 2
1
3
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score -9.36
-11.99
-16.49
  Carbohydrates
Food # 1 2 3
Weight (g) 245 205 200
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
4.6
Glucose (Dextrose) (g) --
--
1.1
Fructose (g) --
--
1
Lactose (g) --
--
0
Maltose (g) --
--
6.2
Galactose (g) --
--
0
Starch (g) --
--
14.1
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 245 205 200
Monounsaturated Fats (g) 0.022
0.014
0.004
Polyunsaturated Fats (g) 0.01
0.078
0.184
Omega 3s (g)
(%AI)		 0.005
(0%)		 0.049
(3%)		 0.012
(1%)
Omega 6s (g)
(%AI)		 0.005
(0%)		 0.029
(0%)		 0.18
(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) 0.002
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.012
0
0
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.064
0.033
0.1
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.005
0.004
0.004
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) 0.012
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.012
0.014
0.004
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) 0.005
0.029
0.18
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.005
0.049
0.012
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) 245 205 200
Essential  
Histidine (mg)
(%RDI)		 27
(4%)		 35
(5%)		 78
(11%)
Isoleucine (mg)
(%RDI)		 56
(4%)		 72
(5%)		 140
(10%)
Leucine (mg)
(%RDI)		 83
(3%)		 105
(4%)		 236
(9%)
Lysine (mg)
(%RDI)		 96
(5%)		 68
(3%)		 168
(8%)
Methionine (mg)
(%RDI)		 20
(3%)		 23
(3%)		 74
(10%)
Phenylalanine (mg)
(%RDI)		 56
(6%)		 72
(8%)		 228
(26%)
Threonine (mg)
(%RDI)		 51
(5%)		 55
(5%)		 214
(20%)
Tryptophan (mg)
(%RDI)		 22
(8%)		 27
(10%)		 80
(29%)
Valine (mg)
(%RDI)		 61
(3%)		 80
(4%)		 220
(12%)
Conditional  
Arginine (mg) 96
102
140
Cystine (mg)
(%RDI)		 5
(2%)		 16
(6%)		 56
(20%)
Glycine (mg) 47
68
162
Proline (mg) 47
66
134
Tyrosine (mg)
(%RDI)		 74
(8%)		 61
(7%)		 88
(10%)
Non-Essential  
Alanine (mg) 49
78
198
Aspartic acid (mg) 181
199
976
Betaine (mg) --
--
69
Glutamic acid (mg) 326
322
396
Hydroxyproline (mg) --
--
--
Serine (mg) 78
72
226
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.