Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Baked White Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	32% 42g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	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	4.05% 150g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Boiled Pumpkin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked White Potatoes 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 Baked White Potatoes vs Boiled Pumpkin with Salt:

• 7 ounces of Baked White Potatoes have 1.5 times more Vitamin B1, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B6, 4.2 times more Vitamin B9, 2.7 times more Vitamin C and 3.4 times more Vitamin K than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 288 times more Vitamin A, 1.8 times more Vitamin B2 and 20 times more Vitamin E than Baked Whole White Potatoes.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Boiled Pumpkin with Salt:

• 7 ounces of Baked White Potatoes have 1.4 times more Copper, 3 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 2.4 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 33.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Boiled Pumpkin with Salt contain similar levels of Iron and Water per seven ounces.
• Both Baked Whole White Potatoes 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 Baked White Potatoes have 5.1 times more Energy, 4.9 times more Carbohydrate, 1.9 times more Fiber and 2.9 times more Protein than Boiled Pumpkin with Salt.
• While 7 oz of Boiled and Drained Pumpkin with Salt contain 1.4 times more Sugars than Baked Whole White Potatoes.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Baked Whole White Potatoes as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.