Comparing Nutrients in 1 pound Boiled Pumpkin VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.13% 91kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	75% 98g	130g per day for Men 19-50 years
Sugars	13% 9.43g	10.6% 7.7g	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	13% 5g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	145% 1306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	105% 1.37mg	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	10.2% 41μg	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	23.7% 21.3mg	64.5% 58mg	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	24% 3.63mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	108% 0.98mg	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	32.3% 2.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	31.8% 0.73mg	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	19.4% 136mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.5% 425g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pumpkin versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Pumpkin vs Baked Potato Flesh:

• 1 pound of Boiled Pumpkin has more Vitamin A, 3.7 times more Vitamin B2 and 20 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Baked Potato Flesh provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin vs Baked Potato Flesh:

• 1 pound of Boiled Pumpkin has 1.6 times more Iron and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.4 times more Copper, 2.8 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pumpkin has 1.2 times more Sugars than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.7 times more Energy, 4.4 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Pumpkin.
• 1 pound of Boiled Pumpkin provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.