Comparing Nutrients in 500 calories Cooked Frozen Potatoes with Salt VS Boiled Pumpkin with Salt

Weight per 500 calories

• Cooked Frozen Potatoes with Salt: 794g
• Boiled Pumpkin with Salt: 2778g

Cooked Frozen Potatoes with Salt have 3.5 times more energy per 100g than Boiled Pumpkin with Salt. It has low 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 500 calories - Cooked Frozen Potatoes with Salt or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	79.7% 57.8g	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	29.2% 11g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	28% 15.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	889% 8000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.22mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	94% 1.22mg	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	16% 63.5μg	62.5% 250μg	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	83% 74.6mg	145% 131mg	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	NA	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	281% 2.53mg	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	83.3% 6.67mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	107% 2.47mg	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	29.5% 206mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	67% 2278mg	188% 6389mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	135% 2032mg	439% 6583mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	17.8% 657g	70.3% 2603g	3700g per day for Men 19-50 years

Cooked Frozen Potatoes With Salt VS Boiled Pumpkin With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Potatoes with Salt or Boiled Pumpkin with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Potatoes with Salt vs Boiled Pumpkin with Salt:

• 500 calories of Cooked Frozen Potatoes with Salt have 1.3 times more Vitamin B6 than Boiled Pumpkin with Salt.
• While 500 kcal of Boiled and Drained Pumpkin with Salt contain more Vitamin A, 10.9 times more Vitamin B2, 2.5 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Boiled Pumpkin with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Potatoes with Salt vs Boiled Pumpkin with Salt:

• 500 kcal of Boiled and Drained Pumpkin with Salt contain 7.5 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 4 times more Phosphorus, 2.8 times more Potassium, 3.5 times more Selenium, 3.2 times more Sodium, 3.2 times more Zinc and 4 times more Water than Boiled Frozen Potatoes, drained with Salt.
• 500 calories of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Pumpkin with Salt contain 2.8 times more Fiber and 1.3 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Boiled Pumpkin with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.