Comparing Nutrients in 14 ounces Pumpkin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	80% 104g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	NA	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	16% 63.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.7% 35.7mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	NA	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	39.7% 3.18mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	NA	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	25% 175mg	NA	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	NA	11mg per day for Men 19-50 years
Water	9.83% 364g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pumpkin vs Frozen Roasted Potatoes with Salt:

• Raw Pumpkin has 5.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 14 ounces for Pumpkin vs Frozen Roasted Potatoes with Salt:

• Raw Pumpkin has 1.4 times more Calcium, 1.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 298 times more Sodium than Raw Pumpkin.

Comparison of macro-nutrients per 14 ounces:

• Raw Pumpkin has 4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.9 times more Energy, 18.1 times more Fat, 4 times more Carbohydrate, 5.2 times more Fiber and 2.2 times more Protein than Raw Pumpkin.
• Both Raw Pumpkin as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.