Comparing Nutrients in 7 ounces Potato Flour VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin	13%	3%	84%

Macro Nutrients

	Potato Flour	Pumpkin	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	9.92% 13g	130g per day for Men 19-50 years
Sugars	9.63% 7g	7.55% 5.48g	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	31% 11.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	7.94% 31.8μg	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	8.38% 7.54mg	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	3.3% 0.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin	Recommended Dietary Allowance
Calcium	13% 129mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	28% 0.25mg	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	34.2% 2.74mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	10.8% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Pumpkin per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Flour versus 7 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Flour vs Pumpkin:

• 7 ounces of Potato Flour have 4.6 times more Vitamin B1, 5.8 times more Vitamin B3, 1.6 times more Vitamin B5, 12.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pumpkin.
• While 7 oz of Raw Pumpkin contain more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin C and 4.2 times more Vitamin E than Potato Flour.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A and Vitamin E
• Both Potato Flour as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Potato Flour vs Pumpkin:

• 7 ounces of Potato Flour have 3.1 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 5.4 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 2.9 times more Potassium, 3.7 times more Selenium, 55 times more Sodium and 1.7 times more Zinc than Pumpkin.
• While 7 oz of Raw Pumpkin contain 14 times more Water than Potato Flour.
• 7 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 13.7 times more Energy, 11.7 times more Omega 3, 12.8 times more Carbohydrate, 1.3 times more Sugars, 11.8 times more Fiber and 6.9 times more Protein than Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Potato Flour as well as Raw Pumpkin provide inadequate amounts of Omega 6 in seven ounces.