Comparing Nutrients in 1 pound Potato Skin VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	9.07% 263kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	43.4% 56.4g	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	30% 11.3g	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	7.94% 0.095mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Pumpkin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin 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 Potato Skin vs Boiled Pumpkin with Salt:

• 1 pound of Potato Skin has 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Pumpkin with Salt.
• While 1 lb of Boiled and Drained Pumpkin with Salt contains more Vitamin A, 1.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin 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 Potato Skin vs Boiled Pumpkin with Salt:

• 1 pound of Potato Skin has 2 times more Calcium, 4.6 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled Pumpkin with Salt.
• While 1 lb of Boiled and Drained Pumpkin with Salt contains 23.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.2 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Fiber and 3.6 times more Protein than Boiled Pumpkin with Salt.
• 1 pound of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.