Comparing Nutrients in 1 kilogram Microwaved Potato Flesh with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	34.5% 1000kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	179% 233g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	42% 16g	29% 11g	38g per day for Men 19-50 years
Protein	37.5% 21g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	320% 2880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	34% 0.44mg	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	30% 120μg	22.5% 90μg	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	168% 151mg	52.2% 47mg	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	NA	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	101% 0.91mg	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	51.3% 4.1mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	38.7% 0.89mg	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	156% 1090mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20% 736g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Boiled Pumpkin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved Potato Flesh with Salt versus 1 kg of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh with Salt vs Boiled Pumpkin with Salt:

• 1 kilogram of Microwaved Potato Flesh with Salt has 4.2 times more Vitamin B1, 3.9 times more Vitamin B3, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled Pumpkin with Salt.
• While 1 kg of Boiled and Drained Pumpkin with Salt contains more Vitamin A and 3.1 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• 1 kilogram of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh with Salt vs Boiled Pumpkin with Salt:

• 1 kilogram of Microwaved Potato Flesh with Salt has 2.6 times more Copper, 2.8 times more Magnesium, 1.9 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium and 1.4 times more Zinc than Boiled Pumpkin with Salt.
• While 1 kg of Boiled and Drained Pumpkin with Salt contains 1.4 times more Iron and 1.3 times more Water than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Boiled Pumpkin with Salt contain similar levels of Sodium per one kilogram.
• Both Microwaved Potato Flesh with Salt as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potato Flesh with Salt has 5.6 times more Energy, 5.4 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Boiled Pumpkin with Salt.
• 1 kilogram of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Microwaved Potato Flesh with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.