Comparing Nutrients in 100 calories Oven-heated Frozen French Fries VS Boiled Pumpkin with Salt

Weight per 100 calories

• Oven-heated Frozen French Fries: 59.5g
• Boiled Pumpkin with Salt: 556g

Oven-heated Frozen French Fries have 9.3 times more energy per 100g than Boiled Pumpkin with Salt. It has above average energy density when compared to other foods. Boiled and Drained Pumpkin with Salt having very low energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.78% 0.013g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	18.4% 24g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	16% 11.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.065g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	4.07% 1.55g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.35% 0.076mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.42% 0.11mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.17% 16.7μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.9mg	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.065mg	29.6% 4.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	3.7% 4.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	0.71% 7.14mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.93% 0.08mg	56% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.5% 0.44mg	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	21.5% 0.49mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.25% 57.7mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	37.6% 1278mg	3400mg per day for Men 19-50 years
Selenium	0.22% 0.12μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	87.8% 1317mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	14% 521g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Boiled and Drained Pumpkin with Salt contains 2.3 times more Vitamin B1, 23.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin B9, 3.3 times more Vitamin C, 67.9 times more Vitamin E and 3 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Boiled and Drained Pumpkin with Salt contains 11.7 times more Calcium, 6.3 times more Copper, 7.2 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 4.8 times more Potassium, 9.3 times more Selenium, 69.1 times more Sodium, 5.6 times more Zinc and 14.2 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 100 calories:

• Oven-heated Frozen French Fried Potatoes have 8 times more Fat and 3 times more Saturated Fat than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.4 times more Carbohydrate, 69.3 times more Sugars, 3.9 times more Fiber and 2.5 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Pumpkin with Salt have similar amounts of Energy per 100 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.