Comparing Nutrients in 14 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	20% 579kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	10% 13g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	13% 9.53g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	15.3% 0.2mg	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	30.8% 123μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.6mg	22% 20mg	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	2.65% 0.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	44% 0.4mg	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	30.8% 2.46mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	46% 321mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin Flowers:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.9 times more Vitamin B1, 6.9 times more Vitamin B3, 3.9 times more Vitamin B6, 1.5 times more Vitamin C and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain more Vitamin A and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin B2 per 14 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin Flowers:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Phosphorus, 3.6 times more Potassium, 58.2 times more Sodium and 3.4 times more Zinc than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 2.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin Flowers have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.7 times more Energy, 62.4 times more Fat, 30.5 times more Saturated Fat, 8 times more Omega 3, 127 times more Omega 6, 7.3 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 11.4 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.