Comparing Nutrients in 500 calories Potato Skin VS Boiled Pumpkin Leaves with Salt

Weight per 500 calories

• Potato Skin: 862g
• Boiled Pumpkin Leaves with Salt: 2381g

Potato Skin has 2.8 times more energy per 100g than Boiled Pumpkin Leaves with Salt. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Boiled Pumpkin Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Potato Skin	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	62% 80.7g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.4g	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	56.7% 21.6g	169% 64.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	359% 4.67mg	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	36.6% 147μg	149% 595μg	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	109% 98mg	26.5% 24mg	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	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2143% 2571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	352% 3.17mg	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	349% 28mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	367% 8.45mg	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	46.8% 328mg	269% 1881mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	307% 10429mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	387% 5810mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	19.4% 718g	59.5% 2203g	3700g per day for Men 19-50 years

Potato Skin VS Boiled Pumpkin Leaves With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Boiled Pumpkin Leaves with Salt?

Lets compare vitamin content per 500 calories of Potato Skin vs Boiled Pumpkin Leaves with Salt:

• 500 calories of Potato Skin have 2.6 times more Vitamin B5 and 4.1 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 500 kcal of Boiled and Drained Pumpkin Leaves with Salt contain more Vitamin A, 8.9 times more Vitamin B1, 9.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Boiled Pumpkin Leaves with Salt:

• 500 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 4 times more Calcium, 2.7 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 8.3 times more Selenium, 67.4 times more Sodium, 1.6 times more Zinc and 3.1 times more Water than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin Leaves with Salt contain similar levels of Copper per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.3 times more Carbohydrate than Boiled Pumpkin Leaves with Salt.
• While 500 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 3 times more Fiber and 2.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin Leaves with Salt offer comparable quantities of Energy per 500 calories.
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.