Comparing Nutrients in 300 calories Baked Potato Skin VS Boiled Pumpkin with Salt

Weight per 300 calories

• Baked Potato Skin: 152g
• Boiled Pumpkin with Salt: 1667g

Baked Potato Skin has 11 times more energy per 100g than Boiled Pumpkin with Salt. It has above average energy density when compared to other foods. Boiled and Drained Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Baked Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	0.2% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	55.3% 72g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	48% 34.7g	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	31.5% 12g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	533% 4800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	56.4% 0.73mg	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	8.33% 33.3μg	37.5% 150μg	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	22.7% 20.5mg	87% 78.3mg	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	0.4% 0.061mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	169% 1.5mg	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	133% 10.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	64.5% 1.5mg	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% 153mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	42.2% 1562g	3700g per day for Men 19-50 years

Baked Potato Skin VS Boiled Pumpkin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Boiled Pumpkin with Salt?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Boiled Pumpkin with Salt:

• 300 calories of Baked Potato Skin have 1.3 times more Vitamin B6 than Boiled Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Pumpkin with Salt contain 3168 times more Vitamin A, 2.8 times more Vitamin B1, 8.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B9, 3.8 times more Vitamin C, 220 times more Vitamin E and 5.2 times more Vitamin K than Baked Potato Skin.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Boiled Pumpkin with Salt:

• 300 kcal of Boiled and Drained Pumpkin with Salt contain 4.9 times more Calcium, 2.3 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 4.4 times more Potassium, 3.1 times more Selenium, 124.1 times more Sodium, 5.2 times more Zinc and 21.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Pumpkin with Salt contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Pumpkin with Salt contain 16.3 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Pumpkin with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Potato Skin as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.