Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	30% 870kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	203% 264g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	218% 83g	38g per day for Men 19-50 years
Protein	41% 23g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	461% 4150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	122% 1.6mg	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	67.5% 270μg	87.5% 350μg	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	140% 126mg	39% 35mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	9% 90mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	75.6% 0.68mg	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	87.5% 7mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	174% 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	103% 720mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	19.3% 715g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole Red Potatoes have 4.5 times more Vitamin B1, 4.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 415 times more Vitamin A, 2.4 times more Vitamin B2, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole Red Potatoes have 2.6 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.9 times more Potassium and 1.5 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 4.1 times more Calcium, 1.5 times more Iron, 2.3 times more Manganese and 17.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pumpkin Pie Mix have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 2.1 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.3 times more Carbohydrate and 4.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pumpkin Pie Mix have similar amounts of Energy per 1 kg.
• Both Baked Whole Red Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.