Comparing Nutrients in 14 ounces Canned Pumpkin with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	4.65% 135kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	87.7% 114g	130g per day for Men 19-50 years
Sugars	18% 13g	1.53% 1.1g	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	NA	0% 0g	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	NA	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	343% 3088μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	56% 0.73mg	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	12% 47.6μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	58.7% 52.8mg	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	28% 4.2mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.5μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	59.5% 0.54mg	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	69% 5.5mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	36.2% 0.83mg	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	20% 139mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.65% 357g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Oven-heated Frozen French Fries per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Pumpkin with Salt versus 14 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 14 ounces of Canned Pumpkin with Salt have 1.7 times more Vitamin B2, 9.6 times more Vitamin E and 6.4 times more Vitamin K than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 5.3 times more Vitamin B1, 6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Pumpkin with Salt.
• 14 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 14 ounces of Canned Pumpkin with Salt have 2.2 times more Calcium, 1.9 times more Iron, 7.5 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Copper, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Oven-heated Frozen French Fries contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Pumpkin with Salt have 11.8 times more Sugars than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 4.9 times more Energy, 18.6 times more Fat, 7 times more Saturated Fat, 3.5 times more Carbohydrate and 2.4 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Oven-heated Frozen French Fries offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.