Comparing Nutrients in 1 pound Canned Pumpkin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	68.4% 89g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	34.6% 13g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.9% 5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	392% 3529μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	74% 0.96mg	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	13.6% 54.4μg	30.6% 122μg	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	21% 19mg	63.5% 57mg	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	32% 4.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	87.7% 0.79mg	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	79% 6.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	34% 0.78mg	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	22.7% 159mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 408g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pumpkin vs Baked Red Potatoes:

• Canned Pumpkin no Salt has 778 times more Vitamin A, 13.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B1, 4.3 times more Vitamin B3, 3.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Canned Pumpkin no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pumpkin vs Baked Red Potatoes:

• Canned Pumpkin no Salt has 2.9 times more Calcium and 2 times more Iron than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 2.1 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole Red Potatoes have similar amounts of Magnesium, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pumpkin no Salt has 2.3 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.