Comparing Nutrients in 7 ounces Canned Pumpkin VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Pumpkin	Potato Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	15% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Potato Skin	Recommended Dietary Allowance
Vitamin A	172% 1544μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	36.5% 0.47mg	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	5.95% 24μg	8.43% 33.7μg	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	9.26% 8.33mg	25% 22.6mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	93% 0.84mg	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	34.5% 2.76mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	52% 1.2mg	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	9.92% 69.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Potato Skin per 7 oz

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

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

• 7 ounces of Canned Pumpkin have more Vitamin A, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.8 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Pumpkin no Salt.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Pumpkin no Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Potato Skin contain 4 times more Copper, 2.3 times more Iron, 4 times more Manganese, 2 times more Potassium and 2.1 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Canned Pumpkin no Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.7 times more Energy, 1.5 times more Carbohydrate and 2.3 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Pumpkin provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin no Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.