Comparing Nutrients in 7 ounces Potato Skin VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Potato Skin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	3.97% 115kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.035% 0.006g	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	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	92% 824μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	24.3% 0.32mg	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	17.4% 69.5μg	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	7.7% 6.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	15% 0.13mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	34.6% 0.8mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Pumpkin Pie Mix per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Canned Pumpkin Pie Mix:

• 7 ounces of Potato Skin have 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.3 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain more Vitamin A, 3.1 times more Vitamin B2, 3.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Canned Pumpkin Pie Mix:

• 7 ounces of Potato Skin have 6.2 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 3 times more Potassium and 1.3 times more Zinc than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain 3.7 times more Selenium and 20.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Canned Pumpkin Pie Mix contain similar levels of Calcium and Phosphorus per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.4 times more Protein than Canned Pumpkin Pie Mix.
• While 7 oz of Canned Pumpkin Pie Mix contain 1.8 times more Energy, 2.1 times more Carbohydrate and 3.3 times more Fiber than Raw Potato Skin.
• 7 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• Both Raw Potato Skin as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.