Comparing Nutrients in 100 grams Baked White Potatoes VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	3.17% 92kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.018% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	22% 8.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	2.34% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	12.2% 0.16mg	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	9.5% 38μg	8.75% 35μg	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	14% 12.6mg	3.9% 3.5mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	1% 10mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	7.56% 0.068mg	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	8% 0.64mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	17.4% 0.4mg	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	10.7% 75mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	14% 208mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.93% 71.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole White Potatoes have 3 times more Vitamin B1, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 415 times more Vitamin A, 2.7 times more Vitamin B2 and 3 times more Vitamin B5 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Vitamin B9 per 100 g.
• Both Baked Whole White Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Canned Pumpkin Pie Mix:

• Baked Whole White Potatoes have 1.9 times more Copper, 1.7 times more Magnesium, 1.7 times more Phosphorus, 3.9 times more Potassium and 1.3 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 3.7 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 2.2 times more Selenium and 29.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.9 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.3 times more Carbohydrate and 4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Pumpkin Pie Mix have similar amounts of Energy per 100 g.
• Both Baked Whole White Potatoes as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.