Comparing Nutrients in 7 ounces PumpkinVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Baked White Potatoes

90%

7 oz ▼

Macro Nutrients

Pumpkinvs Baked White Potatoes

1.78%51.6kcal

Energy

6.3%183kcal

51.6 kcalvs183 kcal

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

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0.2%0.2g

Fat

0.31%0.3g

0.2 gvs0.3 g

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

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0.32%0.1g

Saturated Fat

0.25%0.079g

0.1 gvs0.079 g

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

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0.37%0.006g

Omega 3

1.86%0.03g

0.006 gvs0.03 g

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

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0.023%0.004g

Omega 6

0.57%0.097g

0.004 gvs0.097 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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9.92%13g

Carbohydrate

32%42g

13 gvs42 g

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

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7.55%5.48g

Sugars

4.2%3.04g

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

5.48 gvs3.04 g

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

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Fructose

0.99%0.71g

≤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 gvs0.71 g

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

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Glucose

%1.25g

NA gvs1.25 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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2.6%0.99g

Fiber

11%4.17g

0.99 gvs4.17 g

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

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3.54%2g

Protein

7.44%4.17g

2 gvs4.17 g

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

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Vitamins

Pumpkinvs Baked White Potatoes

94%845μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

845 μgvs2 μg

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

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8.27%0.099mg

Vitamin B1

7.94%0.095mg

Thiamine

0.099 mgvs0.095 mg

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

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16.8%0.22mg

Vitamin B2

6.56%0.085mg

Riboflavin

0.22 mgvs0.085 mg

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

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7.44%1.2mg

Vitamin B3

19%3.03mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs3.03 mg

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

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12%0.59mg

Vitamin B5

15.2%0.76mg

Pantothenic acid

0.59 mgvs0.76 mg

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

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9.3%0.12mg

Vitamin B6

32.2%0.42mg

Pyridoxine

0.12 mgvs0.42 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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7.94%31.8μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

31.8 μgvs75.4 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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20%18mg

Vitamin C

27.8%25mg

Ascorbic acid

18 mgvs25 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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14%2.1mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

2.1 mgvs0.079 mg

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

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1.8%2.2μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

2.2 μgvs5.36 μg

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

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Minerals

Pumpkinvs Baked White Potatoes

4.17%41.7mg

Calcium

2%20mg

41.7 mgvs20 mg

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

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28%0.25mg

Copper

28%0.25mg

0.25 mgvs0.25 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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20%1.6mg

Iron

16%1.27mg

1.6 mgvs1.27 mg

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

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5.67%24mg

Magnesium

12.8%53.6mg

24 mgvs53.6 mg

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

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10.8%0.25mg

Manganese

16.3%0.38mg

0.25 mgvs0.38 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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12.5%87.3mg

Phosphorus

21.3%149mg

87.3 mgvs149 mg

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

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20%675mg

Potassium

31.8%1080mg

675 mgvs1080 mg

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

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1.1%0.6μg

Selenium

1.8%0.99μg

0.6 μgvs0.99 μg

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

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0.13%2mg

Sodium

0.93%14mg

2 mgvs14 mg

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

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5.77%0.64mg

Zinc

6.3%0.69mg

0.64 mgvs0.69 mg

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

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4.9%182g

Water

4.05%150g

182 gvs150 g

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

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Lets compare vitamin content per 7 ounces of Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 426 times more Vitamin A, 2.6 times more Vitamin B2 and 26.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.4 times more Vitamin B9, 1.4 times more Vitamin C and 2.5 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 7 oz.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 2.1 times more Calcium, 1.3 times more Iron and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Potassium than Raw Pumpkin.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 7 oz.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Pumpkin has 1.8 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Energy, 3.2 times more Carbohydrate, 4.2 times more Fiber and 2.1 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

PumpkinVS Boiled PumpkinBaked White PotatoesVS Boiled PumpkinPumpkinVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 7 ounces PumpkinVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: