Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Pumpkin

Weight per 300 calories

Baked White Potatoes

326g

Boiled Pumpkin

1500g

Baked White Potatoes have 4.6 times more energy per 100g than Boiled Pumpkin. It has average energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled Pumpkin

12%

85%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled 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

1.1%1.05g

0.49 gvs1.05 g

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

Find Vegetables rich in Fat

0.41%0.13g

Saturated Fat

1.73%0.56g

0.13 gvs0.56 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

1.88%0.03g

0.049 gvs0.03 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

0.18%0.03g

0.16 gvs0.03 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

56.5%73.5g

68.7 gvs73.5 g

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

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

43%31g

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

5 gvs31 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

43.4%16.5g

6.85 gvs16.5 g

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

Find Vegetables rich in Fiber

12.2%6.85g

Protein

19.3%11g

6.85 gvs11 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 Boiled Pumpkin

0.36%3.26μg

Vitamin A

480%4320μg

RAE, retinol activity equivalents

3.26 μgvs4320 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

38.8%0.47mg

Thiamine

0.16 mgvs0.47 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

90%1.17mg

Riboflavin

0.14 mgvs1.17 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

38.7%6.2mg

Niacin, nicotinic acid, niacinamide

5 mgvs6.2 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

60.3%3mg

Pantothenic acid

1.25 mgvs3 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

50.8%0.66mg

Pyridoxine

0.69 mgvs0.66 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

33.8%135μg

Folates and Folic Acid

124 μgvs135 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

78.3%70.5mg

Ascorbic acid

41 mgvs70.5 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

80%12mg

Tocopherols and Tocotrienols

0.13 mgvs12 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

10%12μg

Phytomenadione or phylloquinone

8.8 μgvs12 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Boiled Pumpkin

3.26%32.6mg

Calcium

22.5%225mg

32.6 mgvs225 mg

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

Find Vegetables rich in Calcium

46%0.41mg

Copper

152%1.37mg

0.41 mgvs1.37 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

107%8.55mg

2.1 mgvs8.55 mg

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

Find Vegetables rich in Iron

21%88mg

Magnesium

32%135mg

88 mgvs135 mg

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

Find Vegetables rich in Magnesium

26.8%0.62mg

Manganese

58%1.34mg

0.62 mgvs1.34 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

64.3%450mg

245 mgvs450 mg

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

Find Vegetables rich in Phosphorus

52%1774mg

Potassium

101%3450mg

1774 mgvs3450 mg

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

Find Vegetables rich in Potassium

2.96%1.63μg

Selenium

5.45%3μg

1.63 μgvs3 μg

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

Find Vegetables rich in Selenium

1.52%23mg

Sodium

1%15mg

23 mgvs15 mg

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

Find Vegetables rich in Sodium

10.4%1.14mg

Zinc

31.4%3.45mg

1.14 mgvs3.45 mg

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

Find Vegetables rich in Zinc

6.65%246g

Water

38%1405g

246 gvs1405 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 Boiled Pumpkin:

Boiled and Drained Pumpkin contains 1324.8 times more Vitamin A, 3 times more Vitamin B1, 8.3 times more Vitamin B2, 2.4 times more Vitamin B5, 1.7 times more Vitamin C, 92 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Pumpkin have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Pumpkin contains 6.9 times more Calcium, 3.3 times more Copper, 4.1 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 3 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.6 times more Omega 3 than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 6.3 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Pumpkin have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Pumpkin 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 PotatoesBoiled PumpkinVS Baked Red PotatoesBaked White PotatoesVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Pumpkin

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: