Comparing Nutrients in 300 calories Boiled Pumpkin Leaves VS Baked Red Potatoes

Weight per 300 calories

• Boiled Pumpkin Leaves: 1429g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 4.1 times more energy per unit of mass than Boiled and Drained Pumpkin Leaves, which is average in comparison to other foods. Boiled Pumpkin Leaves having very low energy density.

Which food has more nutrients per 300 calories - Boiled Pumpkin Leaves or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pumpkin Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	102% 38.6g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	69.4% 39g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	127% 1143μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	56.2% 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	89.3% 357μg	23.3% 93μg	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	16% 14.3mg	48.3% 43.4mg	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	91% 13.7mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1286% 1543μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	61.4% 614mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	66.7% 0.6mg	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	571% 45.7mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	129% 543mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	26% 0.6mg	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	161% 1129mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	184% 6257mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	35.7% 1322g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pumpkin Leaves vs Baked Red Potatoes:

• Boiled and Drained Pumpkin Leaves have 331.4 times more Vitamin A, 3.9 times more Vitamin B1, 11.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B6, 3.8 times more Vitamin B9, 49.7 times more Vitamin E and 159.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pumpkin Leaves vs Baked Red Potatoes:

• Boiled and Drained Pumpkin Leaves have 19.8 times more Calcium, 3.2 times more Copper, 18.9 times more Iron, 5.6 times more Magnesium, 8.5 times more Manganese, 4.5 times more Phosphorus, 3.3 times more Potassium, 2.8 times more Sodium, 2.1 times more Zinc and 5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin Leaves have 6.1 times more Fat, 11.8 times more Saturated Fat, 1.7 times more Omega 3, 2 times more Sugars, 6.2 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.