Comparing Nutrients in 7 ounces Boiled Potato Flesh, Cooked In Skin VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	30.7% 40g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	5.7% 4.13g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	6.7% 0.087mg	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	4.96% 20μg	4.47% 18μg	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	28.7% 25.8mg	10.4% 9.33mg	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	0.13% 0.02mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	7.68% 0.18mg	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	12.5% 87.3mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.13% 153g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Boiled Pumpkin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin versus 7 oz of Boiled Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Flesh, Cooked In Skin vs Boiled Pumpkin with Salt:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 3.4 times more Vitamin B1, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.8 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain more Vitamin A, 3.9 times more Vitamin B2 and 80 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Boiled Pumpkin with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Flesh, Cooked In Skin vs Boiled Pumpkin with Salt:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 2.1 times more Copper, 2.4 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 1.8 times more Iron and 59.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Boiled Pumpkin with Salt contain similar levels of Water per seven ounces.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 4.8 times more Energy, 4.7 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 2.3 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.