Comparing Nutrients in 1 pound Canned Pumpkin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	34.6% 13g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	392% 3529μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	NA	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	60% 2041mg	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	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	11% 408g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pumpkin vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Pumpkin has 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Pumpkin vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Pumpkin has 1.7 times more Calcium, 2.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.2 times more Potassium and 59.6 times more Sodium than Canned Pumpkin no Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin has 4.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.7 times more Energy, 3.2 times more Carbohydrate and 2 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Pumpkin provide inadequate amounts of Energy and Protein