Comparing Nutrients in 500 calories Baked Red PotatoesVS Pumpkin

Weight per 500 calories

Baked Red Potatoes

575g

Pumpkin

1923g

Baked Red Potatoes have 3.3 times more energy per 100g than Pumpkin. It has average energy density when compared to other foods. Raw Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Pumpkin?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Pumpkin

13%

84%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Pumpkin

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

2%1.92g

0.86 gvs1.92 g

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

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0.72%0.23g

Saturated Fat

3.13%1g

0.23 gvs1 g

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

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5.4%0.086g

Omega 3

3.6%0.058g

0.086 gvs0.058 g

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

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1.66%0.28g

Omega 6

0.23%0.038g

0.28 gvs0.038 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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86.6%113g

Carbohydrate

96%125g

113 gvs125 g

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

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11.3%8.2g

Sugars

73.2%53g

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

8.2 gvs53 g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

25.3%9.6g

10.3 gvs9.6 g

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

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23.6%13.2g

Protein

34.3%19.2g

13.2 gvs19.2 g

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

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Vitamins

Baked Red Potatoesvs Pumpkin

0.64%5.75μg

Vitamin A

910%8192μg

RAE, retinol activity equivalents

5.75 μgvs8192 μg

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

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34.5%0.41mg

Vitamin B1

80%0.96mg

Thiamine

0.41 mgvs0.96 mg

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

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22%0.29mg

Vitamin B2

163%2.1mg

Riboflavin

0.29 mgvs2.1 mg

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

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57.3%9.17mg

Vitamin B3

72%11.5mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs11.5 mg

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

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39%1.96mg

Vitamin B5

115%5.73mg

Pantothenic acid

1.96 mgvs5.73 mg

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

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94%1.2mg

Vitamin B6

90%1.17mg

Pyridoxine

1.2 mgvs1.17 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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38.8%155μg

Vitamin B9

77%308μg

Folates and Folic Acid

155 μgvs308 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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80.5%72.4mg

Vitamin C

192%173mg

Ascorbic acid

72.4 mgvs173 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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3.07%0.46mg

Vitamin E

136%20.4mg

Tocopherols and Tocotrienols

0.46 mgvs20.4 mg

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

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13.4%16μg

Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

16 μgvs21 μg

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

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Minerals

Baked Red Potatoesvs Pumpkin

5.17%51.7mg

Calcium

40.4%404mg

51.7 mgvs404 mg

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

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111%1mg

Copper

271%2.44mg

1 mgvs2.44 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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50.3%4.02mg

Iron

192%15.4mg

4.02 mgvs15.4 mg

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

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38.3%161mg

Magnesium

55%231mg

161 mgvs231 mg

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

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43.2%0.99mg

Manganese

105%2.4mg

0.99 mgvs2.4 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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59%414mg

Phosphorus

121%846mg

414 mgvs846 mg

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

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92%3132mg

Potassium

192%6538mg

3132 mgvs6538 mg

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

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Selenium

10.5%5.77μg

NA μgvs5.77 μg

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

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4.6%69mg

Sodium

1.3%19.2mg

69 mgvs19.2 mg

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

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21%2.3mg

Zinc

56%6.15mg

2.3 mgvs6.15 mg

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

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12%441g

Water

47.6%1762g

441 gvs1762 g

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

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Pumpkin:

Raw Pumpkin contains 1425.5 times more Vitamin A, 2.3 times more Vitamin B1, 7.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B9, 2.4 times more Vitamin C, 44.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Pumpkin have similar amounts of Vitamin B6 per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Pumpkin:

Raw Pumpkin contains 7.8 times more Calcium, 2.4 times more Copper, 3.8 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 2.7 times more Zinc and 4 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.5 times more Omega 3 than Raw Pumpkin.
While Raw Pumpkin contains 6.5 times more Sugars and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Pumpkin have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltPumpkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled PumpkinPumpkinVS Boiled Pumpkin

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Pumpkin

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: