Comparing Nutrients in 500 calories Baked White PotatoesVS Canned Pumpkin

Weight per 500 calories

Baked White Potatoes

544g

Canned Pumpkin

1471g

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 500 calories - Baked White Potatoes or Canned Pumpkin?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Pumpkin

11%

83%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned 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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0.84%0.82g

Fat

4.24%4.1g

0.82 gvs4.1 g

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

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0.68%0.22g

Saturated Fat

6.7%2.15g

0.22 gvs2.15 g

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

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5.1%0.082g

Omega 3

7.35%0.12g

0.082 gvs0.12 g

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

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1.57%0.27g

Omega 6

0.61%0.1g

0.27 gvs0.1 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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88%115g

Carbohydrate

92%119g

115 gvs119 g

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

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11.5%8.3g

Sugars

67%48.5g

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

8.3 gvs48.5 g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

112%42.6g

11.4 gvs42.6 g

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

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20.4%11.4g

Protein

29%16g

11.4 gvs16 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

0.6%5.43μg

Vitamin A

1271%11441μg

RAE, retinol activity equivalents

5.43 μgvs11441 μg

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

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21.7%0.26mg

Vitamin B1

29.4%0.35mg

Thiamine

0.26 mgvs0.35 mg

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

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18%0.23mg

Vitamin B2

61%0.79mg

Riboflavin

0.23 mgvs0.79 mg

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

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52%8.3mg

Vitamin B3

33.7%5.4mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs5.4 mg

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

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41.6%2.1mg

Vitamin B5

118%5.9mg

Pantothenic acid

2.1 mgvs5.9 mg

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

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88.2%1.15mg

Vitamin B6

63.3%0.82mg

Pyridoxine

1.15 mgvs0.82 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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51.6%207μg

Vitamin B9

44%176μg

Folates and Folic Acid

207 μgvs176 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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76%68.5mg

Vitamin C

68.6%61.8mg

Ascorbic acid

68.5 mgvs61.8 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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1.45%0.22mg

Vitamin E

104%15.6mg

Tocopherols and Tocotrienols

0.22 mgvs15.6 mg

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

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12.2%14.7μg

Vitamin K

196%235μg

Phytomenadione or phylloquinone

14.7 μgvs235 μg

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

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Minerals

Baked White Potatoesvs Canned Pumpkin

5.43%54.3mg

Calcium

38.2%382mg

54.3 mgvs382 mg

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

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76.7%0.69mg

Copper

175%1.57mg

0.69 mgvs1.57 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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43.5%3.48mg

Iron

256%20.4mg

3.48 mgvs20.4 mg

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

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35%147mg

Magnesium

80.5%338mg

147 mgvs338 mg

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

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44.7%1.03mg

Manganese

95%2.2mg

1.03 mgvs2.2 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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58.2%408mg

Phosphorus

73.5%515mg

408 mgvs515 mg

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

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87%2957mg

Potassium

89%3029mg

2957 mgvs3029 mg

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

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4.94%2.7μg

Selenium

10.7%5.9μg

2.7 μgvs5.9 μg

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

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2.54%38mg

Sodium

4.9%73.5mg

38 mgvs73.5 mg

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

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17.3%1.9mg

Zinc

22.7%2.5mg

1.9 mgvs2.5 mg

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

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11%410g

Water

35.8%1323g

410 gvs1323 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 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 500 kcal.
Both Baked Whole White Potatoes as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Baked White PotatoesVS Canned Pumpkin

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: