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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	22% 639kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	84% 109g	10% 13g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Oven-heated 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	40.4% 0.48mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	22% 87.3μg	40.7% 163μg	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	52% 47mg	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	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated 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	64% 0.58mg	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	37.2% 2.98mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	55% 385mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	6.77% 250g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 6.8 times more Vitamin B1, 6.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A and 1.9 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 14 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Copper, 2.9 times more Phosphorus, 4.4 times more Potassium, 65.2 times more Sodium and 4 times more Zinc than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 2.8 times more Calcium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 14 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 10.7 times more Energy, 64.1 times more Fat, 26.4 times more Saturated Fat, 8.3 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 8.3 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 14 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.