Comparing Nutrients in 1 kilogram Potato Skin VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	20% 580kcal	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	96% 124g	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	65.8% 25g	29% 11g	38g per day for Men 19-50 years
Protein	46% 25.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	17.5% 0.21mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	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	405% 32.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	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	54.3% 380mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.5% 833g	25.3% 937g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Potato Skin 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 Potato Skin vs Boiled Pumpkin with Salt:

• 1 kilogram of Potato Skin has 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Pumpkin with Salt.
• While 1 kg of Boiled and Drained Pumpkin with Salt contains more Vitamin A, 1.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin 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 Potato Skin vs Boiled Pumpkin with Salt:

• 1 kilogram of Potato Skin has 2 times more Calcium, 4.6 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled Pumpkin with Salt.
• While 1 kg of Boiled and Drained Pumpkin with Salt contains 23.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 3.2 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Fiber and 3.6 times more Protein than Boiled Pumpkin with Salt.
• 1 kilogram of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.