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Compare Nutrients in 100 grams PumpkinVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Pumpkin
13%
3%
84%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
PumpkinBaked White Potatoes
Vitamin A
47%
0.11%
426 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.17%
4.17%
0.05 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.46%
3.08%
0.11 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.75%
9.56%
0.6 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
4.6%
16%
0.06 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
10%
14%
9 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
7.07%
0.27%
1.06 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.92%
2.25%
1.1 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4%
9.5%
16 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
PumpkinBaked White Potatoes
Calcium
2.1%
1%
21 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
14%
14%
0.13 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
10%
8%
0.8 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
3%
6.75%
12 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
5.65%
8.26%
0.13 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.3%
10.7%
44 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10%
16%
340 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.55%
0.91%
0.3 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.47%
1 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.9%
3.2%
0.32 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Pumpkin vs Baked White Potatoes:
Raw Pumpkin has 426 times more Vitamin A, 2.8 times more Vitamin B2 and 26.5 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 3.5 times more Vitamin B6, 1.4 times more Vitamin C, 2.5 times more Vitamin K and 2.4 times more Folate than Raw Pumpkin. Both Raw Pumpkin and Baked Whole White Potatoes have similar amounts of Thiamine per 100 g.

Comparing minerals per 100 grams for Pumpkin vs Baked White Potatoes:
Raw Pumpkin has 2.1 times more Calcium and 1.3 times more Iron 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 100 g.Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
PumpkinBaked White Potatoes
Energy
0.9%
3.17%
26 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.1%
0.15%
0.1 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.8%
3.75%
1 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5%
16%
6.5 g21 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
3.8%
2.1%
2.76 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.3%
5.53%
0.5 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.16%
0.13%
0.05 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
1.25%
0 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0%
0.29%
0 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.03%
92 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Pumpkin has 1.8 times more Sugars and 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.5 times more Energy, 2.1 times more Protein, 3.2 times more Carbohydrate and 4.2 times more Fiber than Raw Pumpkin. Both Raw Pumpkin as well as Baked Whole White Potatoes have insufficient amounts of Fat in 100 g.