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

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	75.7% 98g	130g per day for Men 19-50 years
Sugars	13% 9.53g	1.1% 0.79g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	54.3% 0.71mg	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	40.7% 163μg	34.7% 139μg	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	22% 20mg	76.3% 68.7mg	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	1.06% 0.16mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	41% 0.37mg	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	43.7% 3.5mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	27.3% 0.63mg	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	19.3% 135mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	64% 960mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	7.15% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Frozen French Fried Potatoes per 14 oz

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

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

• 14 oz of Unprepared Frozen French Fried Potatoes contain 5.4 times more Vitamin B1, 1.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.6 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Boiled Flowers Pumpkin with Salt have 4.1 times more Calcium, 1.4 times more Iron, 10.5 times more Sodium and 1.4 times more Water than Frozen French Fried Potatoes.
• While 14 oz of Unprepared Frozen French Fried Potatoes contain 2.4 times more Phosphorus, 3.8 times more Potassium and 3.5 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Frozen French Fried Potatoes contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• 14 ounces of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Flowers Pumpkin with Salt have 12 times more Sugars than Frozen French Fried Potatoes.
• While 14 oz of Unprepared Frozen French Fried Potatoes contain 9.8 times more Energy, 58.3 times more Fat, 22.9 times more Saturated Fat, 7.8 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• 14 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.