Comparing Nutrients in 7 ounces Canned Pumpkin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	15% 5.75g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	172% 1544μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Pumpkin vs Baked Red Potatoes:

• Canned Pumpkin no Salt has 778 times more Vitamin A, 13.3 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Vitamin B1, 4.3 times more Vitamin B3, 3.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 3 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Canned Pumpkin no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Pumpkin vs Baked Red Potatoes:

• Canned Pumpkin no Salt has 2.9 times more Calcium and 2 times more Iron than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 2.1 times more Phosphorus, 2.6 times more Potassium and 2.4 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Baked Whole Red Potatoes have similar amounts of Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin no Salt has 2.3 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Energy, 2.4 times more Carbohydrate and 2.1 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.