Nutrition Comparison Tool

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Cooked Pumpkin (Boiled, Drained)
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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

Fat Comparison


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

Carbohydrate Comparison


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

Protein Comparison


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

Cholesterol Comparison


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

Saturated Fats Comparison


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

Fiber Comparison


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

Sugars Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Cooked Pumpkin (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1
Weight (g) 245
Calories
(%DV)
49
(2%)
Fat (g)
(%DV)
0.17
(0%)
Protein (g)
(%DV)
1.8
(4%)
Carbohydrate (g)
(%DV)
12
(4%)
Sugars (g)
(%DV)
5.1
(10%)
Fiber (g)
(%DV)
2.7
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
Saturated Fats (g)
(%DV)
0.09
(0%)
Net-Carbs (g) 9.3
Trans Fatty Acids (g) 0
  Minerals
Food # 1
Weight (g) 245
Calcium (mg)
(%DV)
36.8
(3%)
Iron, Fe (mg)
(%DV)
1.4
(8%)
Potassium, K (mg)
(%DV)
563.5
(12%)
Magnesium (mg)
(%DV)
22.1
(5%)
Phosphorus, P (mg)
(%DV)
73.5
(6%)
Sodium (mg)
(%DV)
2.5
(0%)
Zinc, Zn (mg)
(%DV)
0.56
(5%)
Copper, Cu (mg)
(%DV)
0.22
(25%)
Manganese (mg)
(%DV)
0.22
(9%)
Selenium, Se (mcg)
(%DV)
0.49
(1%)
Fluoride, F (mcg)
(%AI)
--
(--%)
Molybdenum (mcg) --
Iodine, I (mcg) --
Chlorine (mg) --
Chromium (mcg) --
  Vitamins
Food # 1
Weight (g) 245
Vitamin A, RAE (mcg)
(%DV)
705.6
(78%)
Vitamin C (mg)
(%DV)
11.5
(13%)
Thiamin (B1) (mg)
(%DV)
0.08
(6%)
Riboflavin (B2) (mg)
(%DV)
0.19
(15%)
Niacin (B3) (mg)
(%DV)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.49
(10%)
Vitamin B6 (mg)
(%DV)
0.11
(6%)
Biotin (mcg) --
Folate (B9) (mcg)
(%DV)
22.1
(6%)
Folic acid (mcg)
(%)
0
(0%)
Food Folate (mcg)
(%)
22.1
(6%)
Folate DFE (mcg)
(%)
22.1
(6%)
Choline (mg)
(%DV)
15.2
(3%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
Retinol (mcg) 0
Carotene, beta (mcg)
(%RDA)
5135.2
(48%)
Carotene, alpha (mcg)
(%RDA)
6651.8
(31%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
Vitamin A, IU (IU) 14099.8
Lycopene (mcg) 0
Lut + Zeaxanthin (mcg) 2484.3
Vitamin E (mg)
(%DV)
2
(13%)
Vitamin D (mcg)
(%DV)
0
(0%)
Vitamin D2 (mcg) --
Vitamin D3 (mcg) --
Vitamin D (IU)
(%DV)
0
(0%)
Vitamin K (mcg)
(%DV)
2
(2%)
Vitamin K1 (mcg) --
Menaquinone-4 (K2) (mcg) --
  Other
Food # 1
Weight (g) 245
Water (g) 229.5
Ash (g) 2
Alcohol (g) 0
Caffeine (mg) 0
Theobromine (mg) 0
PRAL score -9.36
  Carbohydrates
Food # 1
Weight (g) 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
Weight (g) 245
Monounsaturated Fats (g) 0.022
Polyunsaturated Fats (g) 0.01
Omega 3s (g)
(%AI)
0.005
(0%)
Omega 6s (g)
(%AI)
0.005
(0%)
Omega 3 to Omega 6 Ratio 1
Omega 6 to Omega 3 Ratio 1
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
Docosapentaenoic Acid (DPA) (g) 0
Docosahexaenoic Acid (DHA) (g) 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
Caproic (6:0) (g) 0
Caprylic Acid (8:0) (g) 0
Capric Acid (10:0) (g) 0
Lauric Acid (12:0) (g) 0.002
Tridecanoic Acid (13:0) (g) --
Myristic Acid (14:0) (g) 0.012
Pentadecanoic Acid (15:0) (g) --
Palmitic Acid (16:0) (g) 0.064
Margaric Acid (17:0) (g) --
Stearic Acid (18:0) (g) 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) 0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
Heptadecenoic Acid (17:1) (g) --
Oleic Acid (18:1) (g) 0.012
c-Oleic Acid (18:1 cis) (g) --
c-Vaccenic acid (g) --
Gadoleic Acid (20:1) (g) 0
Docosenoic Acid (22:1) (g) 0
c-Docosenoic Acid (22:1 c) (g) --
c-Tetracosenoic Acid (24:1 c) (g) --
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.005
Conjugated Linoleic Acid (CLAs) (g) --
Octadecadienoic Acid (mixed) (g) --
Octadecatrienoic (undiff) (g) 0.005
Octadecatrienoic Acid (mixed) (g) --
Parinaric Acid (18:4) (g) 0
Eicosatrienoic Acid (20:3) (g) --
Eicosatetraenoic Acid 20:4 (g) 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
Weight (g) 245
Essential  
Histidine (mg)
(%RDI)
27
(4%)
Isoleucine (mg)
(%RDI)
56
(4%)
Leucine (mg)
(%RDI)
83
(3%)
Lysine (mg)
(%RDI)
96
(5%)
Methionine (mg)
(%RDI)
20
(3%)
Phenylalanine (mg)
(%RDI)
56
(6%)
Threonine (mg)
(%RDI)
51
(5%)
Tryptophan (mg)
(%RDI)
22
(8%)
Valine (mg)
(%RDI)
61
(3%)
Conditional  
Arginine (mg) 96
Cystine (mg)
(%RDI)
5
(2%)
Glycine (mg) 47
Proline (mg) 47
Tyrosine (mg)
(%RDI)
74
(8%)
Non-Essential  
Alanine (mg) 49
Aspartic acid (mg) 181
Betaine (mg) --
Glutamic acid (mg) 326
Hydroxyproline (mg) --
Serine (mg) 78
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.