Comparing Nutrients in 7 ounces Boiled Pumpkin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.4% 9.33mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	NA	11mg per day for Men 19-50 years
Water	5.02% 186g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pumpkin versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Pumpkin have 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Pumpkin vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Pumpkin have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium and 298 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Boiled and Drained Pumpkin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin have 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6.4 times more Energy, 5.3 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled and Drained Pumpkin.
• 7 ounces of Boiled Pumpkin provide inadequate amounts of Energy and Protein