Comparing Nutrients in 1 pound Baked Potato Flesh VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Baked Potato Flesh	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	12% 15.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	4.3% 3.13g	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	18% 6.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	16% 8.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	68.4% 0.89mg	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	10.2% 41μg	28.3% 113μg	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	64.5% 58mg	5.04% 4.54mg	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	1.2% 0.18mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	67% 0.6mg	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	20% 1.6mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	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	32.4% 227mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Pumpkin Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Boiled Pumpkin Leaves:

• 1 pound of Baked Potato Flesh has 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 13.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 12.8 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains more Vitamin A, 6.5 times more Vitamin B2, 2.8 times more Vitamin B9, 24 times more Vitamin E and 360 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Boiled Pumpkin Leaves:

• 1 pound of Baked Potato Flesh has 1.6 times more Copper and 1.5 times more Zinc than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 8.6 times more Calcium, 9.1 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese and 1.6 times more Phosphorus than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Pumpkin Leaves contain similar levels of Potassium and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• 1 pound of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 4.4 times more Energy, 6.4 times more Carbohydrate and 2.5 times more Sugars than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 1.8 times more Fiber and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Boiled Pumpkin Leaves provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.