Comparing Nutrients in 5 ounces Boiled Pumpkin VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Pumpkin	Baked Potato Skin	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	2.74% 2g	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	4.1% 1.56g	29.5% 11g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	67% 0.87mg	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	3.2% 12.8μg	7.8% 31μg	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	7.4% 6.66mg	21.3% 19mg	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	7.56% 1.13mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	129% 1.16mg	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	10% 0.81mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	38% 0.87mg	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	6.07% 42.5mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Baked Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Pumpkin versus 5 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Pumpkin vs Baked Potato Skin:

• 5 ounces of Boiled Pumpkin have 288 times more Vitamin A and 20 times more Vitamin E than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 7.4 times more Vitamin B3, 4.3 times more Vitamin B5, 14 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Pumpkin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pumpkin as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Baked Potato Skin:

• 5 ounces of Boiled Pumpkin have 2 times more Water than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.3 times more Calcium, 9 times more Copper, 12.4 times more Iron, 4.8 times more Magnesium, 6.9 times more Manganese, 3.4 times more Phosphorus, 2.5 times more Potassium and 2.1 times more Zinc than Boiled and Drained Pumpkin.
• 5 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin as well as Baked Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pumpkin have 1.5 times more Sugars than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 9.9 times more Energy, 9.4 times more Carbohydrate, 7.2 times more Fiber and 6 times more Protein than Boiled and Drained Pumpkin.
• 5 ounces of Boiled Pumpkin provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.