Comparing Nutrients in 1 pound Cooked Frozen Potatoes with Salt VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	13% 9.43g	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	16.7% 6.35g	13% 5g	38g per day for Men 19-50 years
Protein	16% 9g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	145% 1306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	15.4% 0.2mg	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	9.07% 36.3μg	10.2% 41μg	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	47.4% 42.6mg	23.7% 21.3mg	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	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	46% 0.41mg	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	47.6% 3.8mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	17.6% 0.4mg	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	17% 118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10% 376g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Boiled Pumpkin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Potatoes with Salt versus 1 lb of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Potatoes with Salt vs Boiled Pumpkin with Salt:

• 1 pound of Cooked Frozen Potatoes with Salt has 3.3 times more Vitamin B1, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2 times more Vitamin C than Boiled Pumpkin with Salt.
• While 1 lb of Boiled and Drained Pumpkin with Salt contains more Vitamin A and 3.1 times more Vitamin B2 than Boiled Frozen Potatoes, drained with Salt.
• 1 pound of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Potatoes with Salt vs Boiled Pumpkin with Salt:

• 1 pound of Cooked Frozen Potatoes with Salt has 1.5 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese and 1.2 times more Potassium than Boiled Pumpkin with Salt.
• Both Cooked Frozen Potatoes with Salt and Boiled Pumpkin with Salt contain similar levels of Copper, Phosphorus, Sodium, Zinc and Water per one pound.
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Potatoes with Salt has 3.5 times more Energy, 3.2 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled Pumpkin with Salt.
• 1 pound of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.