Comparing Nutrients in 7 ounces Potato Skin VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	19% 24.7g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	NA	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	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	13% 4.96g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Potato 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	3.47% 0.042mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	80.4% 6.43mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10.8% 75.4mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	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	1.32% 20mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Pumpkin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato 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 Potato Skin vs Boiled Pumpkin with Salt:

• 7 ounces of Potato Skin have 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain more Vitamin A, 1.5 times more Vitamin B1 and 2.1 times more Vitamin B2 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Boiled Pumpkin with Salt:

• 7 ounces of Potato Skin have 2 times more Calcium, 4.6 times more Copper, 5.7 times more Iron, 2.6 times more Magnesium, 6.8 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 23.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Pumpkin with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.2 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Fiber and 3.6 times more Protein than Boiled Pumpkin with Salt.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.