Comparing Nutrients in 14 ounces Canned Pumpkin VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Pumpkin no Salt has 778 times more Vitamin A, 13.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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.
• Both Canned Pumpkin no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Canned Pumpkin no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

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