Comparing Nutrients in 300 calories Boiled Pumpkin VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 6.4 times more energy per unit of mass than Boiled and Drained Pumpkin, which is average in comparison to other foods. Boiled Pumpkin having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pumpkin or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	43% 31g	2.25% 1.63g	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	43.4% 16.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	19.3% 11g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	480% 4320μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	33.8% 135μg	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	78.3% 70.5mg	4.46% 4mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	22.5% 225mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	107% 8.55mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	NA	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	64.3% 450mg	NA	700mg per day for Men 19-50 years
Potassium	101% 3450mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	NA	11mg per day for Men 19-50 years
Water	38% 1405g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Pumpkin has 17.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• Boiled and Drained Pumpkin has 6.4 times more Calcium, 7.2 times more Iron, 3.2 times more Potassium and 8.7 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 46.9 times more Sodium than Boiled and Drained Pumpkin.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin has 19.1 times more Sugars, 2.7 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.1 times more Fat than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Pumpkin as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.