Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Pumpkin

Weight per 300 calories

Baked White Potatoes

326g

Canned Pumpkin

882g

Baked White Potatoes have 2.7 times more energy per 100g than Canned Pumpkin. It has average energy density when compared to other foods. Canned Pumpkin no Salt having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Pumpkin?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Pumpkin

11%

83%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Pumpkin

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.5%0.49g

Fat

2.55%2.47g

0.49 gvs2.47 g

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

Find Vegetables rich in Fat

0.41%0.13g

Saturated Fat

4.03%1.3g

0.13 gvs1.3 g

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

Find Vegetables rich in Saturated Fat

3.06%0.049g

Omega 3

4.4%0.071g

0.049 gvs0.071 g

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

Find Vegetables rich in Omega 3

0.94%0.16g

Omega 6

0.36%0.062g

0.16 gvs0.062 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

53%68.7g

Carbohydrate

55%71.4g

68.7 gvs71.4 g

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

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

40%29g

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

5 gvs29 g

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

Find Vegetables rich in Sugars

1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

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

Find Vegetables rich in Fructose

%2.05g

Glucose

2.05 gvsNA g

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

Find Vegetables rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Vegetables rich in Sucrose

18%6.85g

Fiber

67.3%25.6g

6.85 gvs25.6 g

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

Find Vegetables rich in Fiber

12.2%6.85g

Protein

17.3%9.7g

6.85 gvs9.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Canned Pumpkin

0.36%3.26μg

Vitamin A

763%6865μg

RAE, retinol activity equivalents

3.26 μgvs6865 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13%0.16mg

Vitamin B1

17.6%0.21mg

Thiamine

0.16 mgvs0.21 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

10.8%0.14mg

Vitamin B2

36.7%0.48mg

Riboflavin

0.14 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31%5mg

Vitamin B3

20.2%3.24mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.24 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.25mg

Vitamin B5

70.6%3.53mg

Pantothenic acid

1.25 mgvs3.53 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

38%0.49mg

Pyridoxine

0.69 mgvs0.49 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

31%124μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

124 μgvs106 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

45.7%41mg

Vitamin C

41%37mg

Ascorbic acid

41 mgvs37 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.87%0.13mg

Vitamin E

62.4%9.35mg

Tocopherols and Tocotrienols

0.13 mgvs9.35 mg

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

Find Vegetables rich in Vitamin E

7.34%8.8μg

Vitamin K

118%141μg

Phytomenadione or phylloquinone

8.8 μgvs141 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Canned Pumpkin

3.26%32.6mg

Calcium

23%229mg

32.6 mgvs229 mg

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

Find Vegetables rich in Calcium

46%0.41mg

Copper

105%0.94mg

0.41 mgvs0.94 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

26%2.1mg

Iron

153%12.3mg

2.1 mgvs12.3 mg

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

Find Vegetables rich in Iron

21%88mg

Magnesium

48.3%203mg

88 mgvs203 mg

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

Find Vegetables rich in Magnesium

26.8%0.62mg

Manganese

57%1.3mg

0.62 mgvs1.3 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

35%245mg

Phosphorus

44%309mg

245 mgvs309 mg

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

Find Vegetables rich in Phosphorus

52%1774mg

Potassium

53.5%1818mg

1774 mgvs1818 mg

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

Find Vegetables rich in Potassium

2.96%1.63μg

Selenium

6.4%3.53μg

1.63 μgvs3.53 μg

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

Find Vegetables rich in Selenium

1.52%23mg

Sodium

2.94%44mg

23 mgvs44 mg

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

Find Vegetables rich in Sodium

10.4%1.14mg

Zinc

13.6%1.5mg

1.14 mgvs1.5 mg

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

Find Vegetables rich in Zinc

6.65%246g

Water

21.5%794g

246 gvs794 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Canned Pumpkin:

Baked Whole White Potatoes have 1.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 2105.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B5, 71.7 times more Vitamin E and 16 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Pumpkin no Salt have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Pumpkin:

Canned Pumpkin no Salt contains 7 times more Calcium, 2.3 times more Copper, 5.9 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 1.3 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Pumpkin no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Pumpkin no Salt contains 9.9 times more Saturated Fat, 1.4 times more Omega 3, 5.8 times more Sugars, 3.7 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Pumpkin no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned PumpkinVS Baked Red PotatoesBaked White PotatoesVS Canned Pumpkin Pie MixCanned PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Pumpkin

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: