Comparing Nutrients in 1 kilogram PumpkinVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Baked White Potatoes

90%

1 kg ▼

Macro Nutrients

Pumpkinvs Baked White Potatoes

8.97%260kcal

Energy

31.7%920kcal

260 kcalvs920 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g

Fat

1.55%1.5g

1 gvs1.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.63%0.52g

Saturated Fat

1.25%0.4g

0.52 gvs0.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.88%0.03g

Omega 3

9.38%0.15g

0.03 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g

Omega 6

2.9%0.49g

0.02 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

162%211g

65 gvs211 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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38%27.6g

Sugars

21%15.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

27.6 gvs15.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.97%3.6g

≤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]

NA gvs3.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.3g

NA gvs6.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%4g

NA gvs4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%5g

Fiber

55.3%21g

5 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

37.5%21g

10 gvs21 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Baked White Potatoes

473%4260μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

4260 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

40%0.48mg

Thiamine

0.5 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B2

33%0.43mg

Riboflavin

1.1 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.5%6mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

6 mgvs15.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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59.6%2.98mg

Vitamin B5

76.6%3.83mg

Pantothenic acid

2.98 mgvs3.83 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B6

162%2.1mg

Pyridoxine

0.61 mgvs2.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40%160μg

Vitamin B9

95%380μg

Folates and Folic Acid

160 μgvs380 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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100%90mg

Vitamin C

140%126mg

Ascorbic acid

90 mgvs126 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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70.7%10.6mg

Vitamin E

2.67%0.4mg

Tocopherols and Tocotrienols

10.6 mgvs0.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.17%11μg

Vitamin K

22.5%27μg

Phytomenadione or phylloquinone

11 μgvs27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Baked White Potatoes

21%210mg

Calcium

10%100mg

210 mgvs100 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg

Copper

141%1.27mg

1.27 mgvs1.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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100%8mg

Iron

80%6.4mg

8 mgvs6.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg

Magnesium

64.3%270mg

120 mgvs270 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.3%1.25mg

Manganese

82%1.9mg

1.25 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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63%440mg

Phosphorus

107%750mg

440 mgvs750 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3400mg

Potassium

160%5440mg

3400 mgvs5440 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg

Selenium

9.1%5μg

3 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

4.67%70mg

10 mgvs70 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.2mg

Zinc

32%3.5mg

3.2 mgvs3.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.8%916g

Water

20.4%754g

916 gvs754 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 426 times more Vitamin A, 2.6 times more Vitamin B2 and 26.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.4 times more Vitamin B9, 1.4 times more Vitamin C and 2.5 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 2.1 times more Calcium, 1.3 times more Iron and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than Raw Pumpkin.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 1 kg.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Pumpkin has 1.8 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Energy, 3.2 times more Carbohydrate, 4.2 times more Fiber and 2.1 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinBaked White PotatoesVS Boiled PumpkinPumpkinVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 1 kilogram PumpkinVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: