Comparing Nutrients in 100 grams Boiled Pumpkin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.77% 4.9g	15% 19.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	32% 288μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	16.3% 0.21mg	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	2.25% 9μg	6.75% 27μg	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	5.22% 4.7mg	14% 12.6mg	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	5.33% 0.8mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	19.3% 0.17mg	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	7.13% 0.57mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	3.87% 0.089mg	7.52% 0.17mg	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	4.3% 30mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Pumpkin vs Baked Red Potatoes:

• Boiled and Drained Pumpkin has 288 times more Vitamin A, 1.6 times more Vitamin B2 and 10 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B1, 3.9 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B6, 3 times more Vitamin B9, 2.7 times more Vitamin C and 3.5 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Pumpkin vs Baked Red Potatoes:

• Boiled and Drained Pumpkin has 1.7 times more Calcium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Copper, 3.1 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Baked Whole Red Potatoes have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Pumpkin has 1.5 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.4 times more Energy, 4 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.