Comparing Nutrients in 5 ounces Microwaved Potato Flesh with Salt VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh with Salt	8%	1%	91%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Microwaved Potato Flesh with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	4.9% 142kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	NA	6.45% 4.68g	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	5.97% 2.27g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	6.1% 0.079mg	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	4.25% 17μg	4.25% 17μg	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	23.8% 21.4mg	6.6% 5.95mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	17% 0.15mg	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	7.26% 0.58mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	9.2% 0.21mg	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	22% 155mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh with Salt VS Canned Pumpkin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Potato Flesh with Salt versus 5 oz of Canned Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Potato Flesh with Salt vs Canned Pumpkin with Salt:

• 5 ounces of Microwaved Potato Flesh with Salt have 5.4 times more Vitamin B1, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Pumpkin with Salt.
• While 5 oz of Canned Pumpkin with Salt contain more Vitamin A and 2.2 times more Vitamin B2 than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Canned Pumpkin with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Microwaved Potato Flesh with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Microwaved Potato Flesh with Salt as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwaved Potato Flesh with Salt vs Canned Pumpkin with Salt:

• 5 ounces of Microwaved Potato Flesh with Salt have 2.2 times more Copper, 3.1 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Canned Pumpkin with Salt.
• While 5 oz of Canned Pumpkin with Salt contain 5.2 times more Calcium and 3.4 times more Iron than Microwaved Potato Flesh with Salt.
• Both Microwaved Potato Flesh with Salt and Canned Pumpkin with Salt contain similar levels of Magnesium, Manganese and Sodium per five ounces.
• 5 ounces of Microwaved Potato Flesh with Salt lack sufficient amounts of Calcium
• 5 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Microwaved Potato Flesh with Salt as well as Canned Pumpkin with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potato Flesh with Salt have 2.9 times more Energy, 2.9 times more Carbohydrate and 1.9 times more Protein than Canned Pumpkin with Salt.
• While 5 oz of Canned Pumpkin with Salt contain 1.8 times more Fiber than Microwaved Potato Flesh with Salt.
• 5 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Microwaved Potato Flesh with Salt as well as Canned Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.