Comparing Nutrients in 100 grams Pumpkin VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Potato Skin	17%	1%	82%

Macro Nutrients

	Pumpkin	Potato Skin	Recommended Dietary Allowance
Energy	0.9% 26kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	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	1.3% 0.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.8% 1g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Potato Skin	Recommended Dietary Allowance
Vitamin A	47.3% 426μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	18.4% 0.24mg	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% 16μg	4.25% 17μg	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% 9mg	12.7% 11.4mg	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	7.07% 1.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Potato Skin	Recommended Dietary Allowance
Calcium	2.1% 21mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	47% 0.42mg	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	10% 0.8mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	26% 0.6mg	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	6.3% 44mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Pumpkin versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pumpkin vs Potato Skin:

• 100 grams of Pumpkin have more Vitamin A, 2.4 times more Vitamin B1 and 2.9 times more Vitamin B2 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.7 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Pumpkin.
• Both Pumpkin and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Pumpkin as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pumpkin vs Potato Skin:

• 100 g of Raw Potato Skin contain 1.4 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium and 4.8 times more Manganese than Raw Pumpkin.
• Both Pumpkin and Potato Skin contain similar levels of Phosphorus, Potassium, Zinc and Water per 100 grams.
• Both Raw Pumpkin as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Potato Skin contain 2.2 times more Energy, 1.9 times more Carbohydrate, 5 times more Fiber and 2.6 times more Protein than Raw Pumpkin.
• 100 grams of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Pumpkin as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.