Comparing Nutrients in 7 ounces Boiled Pumpkin VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	7.48% 9.72g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	4.65% 3.37g	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	5.74% 2.2g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	46% 0.6mg	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	4.47% 18μg	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	10.4% 9.33mg	28.2% 25.4mg	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	10.6% 1.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	47.4% 0.43mg	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	14% 1.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	14% 0.32mg	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	8.5% 59.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Baked Potato Flesh per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Pumpkin vs Baked Potato Flesh:

• 7 ounces of Boiled Pumpkin have more Vitamin A, 3.7 times more Vitamin B2 and 20 times more Vitamin E than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Baked Potato Flesh provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin vs Baked Potato Flesh:

• 7 ounces of Boiled Pumpkin have 1.6 times more Iron and 1.2 times more Water than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.4 times more Copper, 2.8 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin have 1.2 times more Sugars than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 4.7 times more Energy, 4.4 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Boiled and Drained Pumpkin.
• 7 ounces of Boiled Pumpkin provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.