Comparing Nutrients in 1 kilogram Pumpkin VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Energy	8.97% 260kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	166% 216g	130g per day for Men 19-50 years
Sugars	38% 27.6g	23.4% 17g	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	13% 5g	39.5% 15g	38g per day for Men 19-50 years
Protein	18% 10g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	473% 4260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	232% 3mg	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	40% 160μg	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	100% 90mg	142% 128mg	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	70.7% 10.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	21% 210mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	239% 2.15mg	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	100% 8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	70% 1.6mg	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	63% 440mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.8% 916g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pumpkin vs Baked Potato Flesh:

• 1 kilogram of Pumpkin has more Vitamin A, 5.2 times more Vitamin B2, 1.8 times more Vitamin B9 and 26.5 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Pumpkin.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Pumpkin as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pumpkin vs Baked Potato Flesh:

• 1 kilogram of Pumpkin has 4.2 times more Calcium, 2.3 times more Iron and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.7 times more Copper, 2.1 times more Magnesium and 1.3 times more Manganese than Raw Pumpkin.
• Both Pumpkin and Baked Potato Flesh contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Pumpkin as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin has 1.6 times more Sugars than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.6 times more Energy, 3.3 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Raw Pumpkin.
• 1 kilogram of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Pumpkin as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.