Comparing Nutrients in 500 calories Boiled PumpkinVS Baked Red Potatoes

Weight per 500 calories

Boiled Pumpkin

2500g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 4.4 times more energy per unit of mass than Boiled and Drained Pumpkin, which is average in comparison to other foods. Boiled Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Baked Red Potatoes

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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1.8%1.75g

Fat

0.89%0.86g

1.75 gvs0.86 g

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

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2.9%0.93g

Saturated Fat

0.72%0.23g

0.93 gvs0.23 g

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

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3.13%0.05g

Omega 3

5.4%0.086g

0.05 gvs0.086 g

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

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0.29%0.05g

Omega 6

1.66%0.28g

0.05 gvs0.28 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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94%123g

Carbohydrate

86.6%113g

123 gvs113 g

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

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71.7%52g

Sugars

11.3%8.2g

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

52 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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72.4%27.5g

Fiber

27.2%10.3g

27.5 gvs10.3 g

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

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32%18g

Protein

23.6%13.2g

18 gvs13.2 g

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

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Vitamins

Boiled Pumpkinvs Baked Red Potatoes

800%7200μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

7200 μgvs5.75 μg

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

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64.6%0.78mg

Vitamin B1

34.5%0.41mg

Thiamine

0.78 mgvs0.41 mg

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

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150%1.95mg

Vitamin B2

22%0.29mg

Riboflavin

1.95 mgvs0.29 mg

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

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64.5%10.3mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs9.17 mg

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

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101%5.03mg

Vitamin B5

39%1.96mg

Pantothenic acid

5.03 mgvs1.96 mg

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

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84.6%1.1mg

Vitamin B6

94%1.2mg

Pyridoxine

1.1 mgvs1.2 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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56.3%225μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

225 μgvs155 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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131%118mg

Vitamin C

80.5%72.4mg

Ascorbic acid

118 mgvs72.4 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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133%20mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

20 mgvs0.46 mg

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

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16.7%20μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

20 μgvs16 μg

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

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Minerals

Boiled Pumpkinvs Baked Red Potatoes

37.5%375mg

Calcium

5.17%51.7mg

375 mgvs51.7 mg

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

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253%2.28mg

Copper

111%1mg

2.28 mgvs1 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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178%14.3mg

Iron

50.3%4.02mg

14.3 mgvs4.02 mg

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

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53.6%225mg

Magnesium

38.3%161mg

225 mgvs161 mg

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

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97%2.23mg

Manganese

43.2%0.99mg

2.23 mgvs0.99 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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107%750mg

Phosphorus

59%414mg

750 mgvs414 mg

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

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169%5750mg

Potassium

92%3132mg

5750 mgvs3132 mg

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

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9.1%5μg

Selenium

5 μgvsNA μg

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

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1.67%25mg

Sodium

4.6%69mg

25 mgvs69 mg

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

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52.3%5.75mg

Zinc

21%2.3mg

5.75 mgvs2.3 mg

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

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63.3%2342g

Water

12%441g

2342 gvs441 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 Boiled Pumpkin vs Baked Red Potatoes:

Boiled and Drained Pumpkin has 1252.8 times more Vitamin A, 1.9 times more Vitamin B1, 6.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B9, 1.6 times more Vitamin C, 43.5 times more Vitamin E and 1.2 times more Vitamin K than Baked Whole Red Potatoes.
Both Boiled and Drained Pumpkin and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
Both Boiled and Drained Pumpkin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Pumpkin has 7.3 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 2.5 times more Zinc and 5.3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Pumpkin has 6.3 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Omega 3 than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Pumpkin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinBaked Red PotatoesVS Canned PumpkinBoiled PumpkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled PumpkinVS Baked Red Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: