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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	13% 5g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	145% 1306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	10.2% 41μg	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	23.7% 21.3mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	32.3% 2.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	NA	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	19.4% 136mg	NA	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	NA	11mg per day for Men 19-50 years
Water	11.5% 425g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled 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 Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Pumpkin has 2.8 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 Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Pumpkin has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Potassium and 298 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one pound.
• Both Boiled and Drained Pumpkin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pumpkin has 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 6.4 times more Energy, 5.3 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled and Drained Pumpkin.
• 1 pound of Boiled Pumpkin provide inadequate amounts of Energy and Protein