Comparing Nutrients in 300 calories Canned Pumpkin Pie MixVS Baked White Potatoes

Weight per 300 calories

Canned Pumpkin Pie Mix

289g

Baked White Potatoes

326g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Canned Pumpkin Pie Mix

95%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Pumpkin Pie Mixvs Baked White Potatoes

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

0.39%0.38g

Fat

0.5%0.49g

0.38 gvs0.49 g

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

Find Vegetables rich in Fat

0.59%0.19g

Saturated Fat

0.41%0.13g

0.19 gvs0.13 g

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

Find Vegetables rich in Saturated Fat

0.72%0.012g

Omega 3

3.06%0.049g

0.012 gvs0.049 g

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

Find Vegetables rich in Omega 3

0.051%0.009g

Omega 6

0.94%0.16g

0.009 gvs0.16 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

58.6%76g

Carbohydrate

53%68.7g

76 gvs68.7 g

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

Find Vegetables rich in Carbohydrate

Sugars

6.9%5g

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

NA gvs5 g

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

Find Vegetables rich in Sugars

Fructose

1.6%1.17g

≤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 gvs1.17 g

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

Find Vegetables rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Vegetables rich in Sucrose

63%24g

Fiber

18%6.85g

24 gvs6.85 g

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

Find Vegetables rich in Fiber

5.6%3.14g

Protein

12.2%6.85g

3.14 gvs6.85 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Pumpkin Pie Mixvs Baked White Potatoes

133%1197μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1197 μgvs3.26 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

3.85%0.046mg

Vitamin B1

13%0.16mg

Thiamine

0.046 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

26%0.34mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.34 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

6.74%1.08mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.08 mgvs5 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

65.8%3.3mg

Vitamin B5

25%1.25mg

Pantothenic acid

3.3 mgvs1.25 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

35.3%0.46mg

Vitamin B6

53%0.69mg

Pyridoxine

0.46 mgvs0.69 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

25.2%101μg

Vitamin B9

31%124μg

Folates and Folic Acid

101 μgvs124 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

11.2%10mg

Vitamin C

45.7%41mg

Ascorbic acid

10 mgvs41 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

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Pumpkin Pie Mixvs Baked White Potatoes

10.7%107mg

Calcium

3.26%32.6mg

107 mgvs32.6 mg

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

Find Vegetables rich in Calcium

21.8%0.2mg

Copper

46%0.41mg

0.2 mgvs0.41 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

38.2%3.06mg

Iron

26%2.1mg

3.06 mgvs2.1 mg

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

Find Vegetables rich in Iron

11%46mg

Magnesium

21%88mg

46 mgvs88 mg

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

Find Vegetables rich in Magnesium

50.3%1.16mg

Manganese

26.8%0.62mg

1.16 mgvs0.62 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

18.5%130mg

Phosphorus

35%245mg

130 mgvs245 mg

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

Find Vegetables rich in Phosphorus

11.7%398mg

Potassium

52%1774mg

398 mgvs1774 mg

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

Find Vegetables rich in Potassium

5.77%3.17μg

Selenium

2.96%1.63μg

3.17 μgvs1.63 μg

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

Find Vegetables rich in Selenium

40%600mg

Sodium

1.52%23mg

600 mgvs23 mg

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

Find Vegetables rich in Sodium

7.1%0.78mg

Zinc

10.4%1.14mg

0.78 mgvs1.14 mg

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

Find Vegetables rich in Zinc

5.57%206g

Water

6.65%246g

206 gvs246 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 Canned Pumpkin Pie Mix vs Baked White Potatoes:

Canned Pumpkin Pie Mix has 367.1 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B5 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.4 times more Vitamin B1, 4.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.1 times more Vitamin C than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Canned Pumpkin Pie Mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned Pumpkin Pie Mix has 3.3 times more Calcium, 1.5 times more Iron, 1.9 times more Manganese, 1.9 times more Selenium and 26.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 4.5 times more Potassium and 1.5 times more Zinc than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Pumpkin Pie Mix has 3.5 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.2 times more Omega 3 and 2.2 times more Protein than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Pumpkin Pie Mix as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Pumpkin Pie MixVS PurslaneBaked White PotatoesVS PurslaneCanned Pumpkin Pie MixVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Pumpkin Pie MixVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: