Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	14.4% 417kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	92% 120g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	NA	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	99% 37.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	55.5% 0.72mg	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	43% 172μg	39.7% 159μg	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	63.5% 57mg	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	34.3% 0.31mg	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	36.3% 2.9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	79% 1.8mg	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	48.6% 340mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole White Potatoes have 3 times more Vitamin B1, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 415 times more Vitamin A, 2.7 times more Vitamin B2 and 3 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Vitamin B9 per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole White Potatoes have 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 3.7 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 2.2 times more Selenium and 29.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.9 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.3 times more Carbohydrate and 4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Energy per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.