Comparing Nutrients in 100 calories PumpkinVS Baked White Potatoes

Weight per 100 calories

Pumpkin

385g

Baked White Potatoes

109g

Baked Whole White Potatoes have 3.5 times more energy per unit of mass than Raw Pumpkin, which is average in comparison to other foods. Pumpkin having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Pumpkinvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.4%0.38g

Fat

0.17%0.16g

0.38 gvs0.16 g

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

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0.63%0.2g

Saturated Fat

0.14%0.043g

0.2 gvs0.043 g

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

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0.72%0.012g

Omega 3

1%0.016g

0.012 gvs0.016 g

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

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0.045%0.008g

Omega 6

0.31%0.053g

0.008 gvs0.053 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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19.2%25g

Carbohydrate

17.6%23g

25 gvs23 g

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

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14.6%10.6g

Sugars

2.3%1.66g

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

10.6 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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5.06%1.92g

Fiber

6%2.3g

1.92 gvs2.3 g

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

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6.87%3.85g

Protein

4.08%2.3g

3.85 gvs2.3 g

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

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Vitamins

Pumpkinvs Baked White Potatoes

182%1638μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

1638 μgvs1.1 μg

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

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16%0.19mg

Vitamin B1

4.35%0.052mg

Thiamine

0.19 mgvs0.052 mg

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

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32.5%0.42mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.42 mgvs0.047 mg

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

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14.4%2.3mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.66 mg

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

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23%1.15mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

1.15 mgvs0.42 mg

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

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18%0.23mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.23 mgvs0.23 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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15.4%61.5μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

61.5 μgvs41.3 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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38.5%34.6mg

Vitamin C

15.2%13.7mg

Ascorbic acid

34.6 mgvs13.7 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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27%4.08mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

4.08 mgvs0.043 mg

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

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3.53%4.23μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

4.23 μgvs2.93 μg

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

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Minerals

Pumpkinvs Baked White Potatoes

8.08%80.8mg

Calcium

1.1%11mg

80.8 mgvs11 mg

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

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54.3%0.49mg

Copper

15.3%0.14mg

0.49 mgvs0.14 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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38.5%3.08mg

Iron

8.7%0.7mg

3.08 mgvs0.7 mg

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

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11%46mg

Magnesium

7%29.3mg

46 mgvs29.3 mg

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

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21%0.48mg

Manganese

8.93%0.21mg

0.48 mgvs0.21 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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24%169mg

Phosphorus

11.6%81.5mg

169 mgvs81.5 mg

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

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38.5%1308mg

Potassium

17.4%591mg

1308 mgvs591 mg

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

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2.1%1.15μg

Selenium

0.99%0.54μg

1.15 μgvs0.54 μg

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

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0.26%3.85mg

Sodium

0.51%7.6mg

3.85 mgvs7.6 mg

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

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11%1.23mg

Zinc

3.46%0.38mg

1.23 mgvs0.38 mg

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

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9.52%352g

Water

2.2%82g

352 gvs82 g

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

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Lets compare vitamin content per 100 calories of Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 1507.4 times more Vitamin A, 3.7 times more Vitamin B1, 9.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B9, 2.5 times more Vitamin C, 93.8 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pumpkin vs Baked White Potatoes:

Raw Pumpkin has 7.4 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.1 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium, 3.2 times more Zinc and 4.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

Raw Pumpkin has 6.4 times more Sugars and 1.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Omega 3 than Raw Pumpkin.
Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories PumpkinVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Pumpkin or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: