Comparing Nutrients in 300 calories Canned Pumpkin VS Baked White Potatoes

Weight per 300 calories

• Canned Pumpkin: 882g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Canned Pumpkin no Salt, which is average in comparison to other foods. Canned Pumpkin having low energy density.

Which food has more nutrients per 300 calories - Canned Pumpkin or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	40% 29g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	763% 6865μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	53% 0.69mg	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	26.5% 106μg	31% 124μg	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	41% 37mg	45.7% 41mg	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	62.4% 9.35mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23% 229mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	46% 0.41mg	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	153% 12.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	26.8% 0.62mg	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	44% 309mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	21.5% 794g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pumpkin vs Baked White Potatoes:

• Canned Pumpkin no Salt has 2105.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B5, 71.7 times more Vitamin E and 16 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.
• Both Canned Pumpkin no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pumpkin vs Baked White Potatoes:

• Canned Pumpkin no Salt has 7 times more Calcium, 2.3 times more Copper, 5.9 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 1.3 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.
• Both Canned Pumpkin no Salt and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pumpkin no Salt has 9.9 times more Saturated Fat, 1.4 times more Omega 3, 5.8 times more Sugars, 3.7 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Canned Pumpkin no Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Pumpkin no Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.