Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Baked Red Potatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.12% 0.02g	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	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	3.78% 2.74g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	60% 0.78mg	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	25% 99μg	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	4.4% 3.97mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	58.7% 0.53mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	61.3% 1.4mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	51% 1738mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	64.6% 968mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.92% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Pumpkin Leaves with Salt:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B3, 8.1 times more Vitamin B5 and 12.6 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• While Boiled and Drained Pumpkin Leaves with Salt contain 80 times more Vitamin A, 2.7 times more Vitamin B2, 12 times more Vitamin E and 38.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Pumpkin Leaves with Salt:

• Baked Whole Red Potatoes have 1.3 times more Copper, 1.2 times more Potassium and 2 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• While Boiled and Drained Pumpkin Leaves with Salt contain 4.8 times more Calcium, 4.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 20.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 4.1 times more Energy, 5.8 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• While Boiled and Drained Pumpkin Leaves with Salt contain 1.5 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.