Comparing Nutrients in 1 pound Potato Skin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Potato Skin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	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	7.94% 0.095mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	13.6% 136mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	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	3.02% 45.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Pumpkin Leaves per 1 lb

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

• 1 pound of Potato Skin has 1.2 times more Vitamin B3, 7.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 11.4 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains more Vitamin A, 3.2 times more Vitamin B1, 3.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin 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 Potato Skin vs Boiled Pumpkin Leaves:

• 1 pound of Potato Skin has 3.2 times more Copper, 1.7 times more Manganese and 1.8 times more Zinc than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 1.4 times more Calcium, 1.7 times more Magnesium and 2.1 times more Phosphorus than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin Leaves contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Potato Skin 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 Potato Skin has 2.8 times more Energy and 3.7 times more Carbohydrate than Boiled Pumpkin Leaves.
• Both Potato Skin and Boiled Pumpkin Leaves offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Pumpkin Leaves provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.