Comparing Nutrients in 14 ounces Baked Red Potatoes VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Baked Red Potatoes	Canned Pumpkin	Recommended Dietary Allowance
Energy	12% 345kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	24.7% 32g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	18% 13g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	343% 3088μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	17% 0.22mg	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	26.8% 107μg	12% 47.6μg	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	55.6% 50mg	18.5% 16.7mg	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	2.1% 0.32mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pumpkin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	47% 0.42mg	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	34.7% 2.78mg	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	25.7% 0.59mg	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	41% 286mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Canned Pumpkin:

• Baked Whole Red Potatoes have 3 times more Vitamin B1, 4.3 times more Vitamin B3, 3.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 778 times more Vitamin A, 13.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pumpkin no Salt have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Baked Whole Red Potatoes as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Canned Pumpkin:

• Baked Whole Red Potatoes have 1.6 times more Copper, 1.2 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.9 times more Calcium and 2 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pumpkin no Salt have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.6 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Protein than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.3 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.