Comparing Nutrients in 1 kilogram Pumpkin VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Pumpkin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	8.97% 260kcal	30% 870kcal	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	155% 201g	130g per day for Men 19-50 years
Sugars	38% 27.6g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	13% 5g	47.4% 18g	38g per day for Men 19-50 years
Protein	18% 10g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	230% 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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	21% 210mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	111% 3790mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.8% 916g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Potato Flesh, Cooked In Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pumpkin vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Pumpkin has more Vitamin A, 5.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 106 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Pumpkin.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Pumpkin as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pumpkin vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Pumpkin has 4.2 times more Calcium and 2.6 times more Iron than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.5 times more Copper and 1.8 times more Magnesium than Raw Pumpkin.
• Both Pumpkin and Boiled Potato Flesh, Cooked In Skin contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Pumpkin as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin has 3 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.3 times more Energy, 3.1 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Raw Pumpkin.
• 1 kilogram of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Pumpkin as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.