Comparing Nutrients in 5 ounces Canned Pumpkin VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	23% 30g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	11% 4.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	123% 1103μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	23% 0.3mg	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	13.5% 54μg	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	6.6% 5.95mg	20% 18mg	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	10% 1.5mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	24.6% 1.97mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	11.6% 0.27mg	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	7.1% 49.6mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Baked White Potatoes:

• Canned Pumpkin no Salt has 778 times more Vitamin A, 1.3 times more Vitamin B2, 26.5 times more Vitamin E and 5.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B1, 4.2 times more Vitamin B3, 3.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 3 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Pumpkin no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pumpkin vs Baked White Potatoes:

• Canned Pumpkin no Salt has 2.6 times more Calcium and 2.2 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Manganese, 2.1 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole White Potatoes have similar amounts of Copper, Magnesium and Water per 5 oz.
• Both Canned Pumpkin no Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pumpkin no Salt has 2.2 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Energy, 2.6 times more Carbohydrate and 1.9 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.