Comparing Nutrients in 500 calories Potato Skin VS Pumpkin

Weight per 500 calories

• Potato Skin: 862g
• Pumpkin: 1923g

Potato Skin has 2.2 times more energy per 100g than Pumpkin. It has low energy density when compared to other foods. Raw Pumpkin having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Pumpkin	13%	3%	84%

Macro Nutrients

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	0.23% 0.038g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	73.2% 53g	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	25.3% 9.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	910% 8192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	90% 1.17mg	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	77% 308μg	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	192% 173mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Pumpkin	Recommended Dietary Allowance
Calcium	26% 259mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	271% 2.44mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	105% 2.4mg	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	121% 846mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	1.3% 19.2mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	19.4% 718g	47.6% 1762g	3700g per day for Men 19-50 years

Potato Skin VS Pumpkin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Pumpkin?

Lets compare vitamin content per 500 calories of Potato Skin vs Pumpkin:

• 500 calories of Potato Skin have 1.8 times more Vitamin B6 than Pumpkin.
• While 500 kcal of Raw Pumpkin contain more Vitamin A, 5.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Pumpkin:

• 500 calories of Potato Skin have 1.5 times more Copper, 1.8 times more Iron and 2.2 times more Manganese than Pumpkin.
• While 500 kcal of Raw Pumpkin contain 1.6 times more Calcium, 2.6 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 2 times more Zinc and 2.5 times more Water than Raw Potato Skin.
• Both Potato Skin and Pumpkin contain similar levels of Magnesium 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 2.2 times more Fiber than Pumpkin.
• Both Potato Skin and Pumpkin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Potato Skin as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.