Comparing Nutrients in 1 kilogram Frozen French Fried Potatoes VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	50.7% 1470kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	62.2% 81g	130g per day for Men 19-50 years
Sugars	2.76% 2g	45.5% 33g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	50% 19g	76.3% 29g	38g per day for Men 19-50 years
Protein	40% 22.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	864% 7780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	43% 0.56mg	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	87.5% 350μg	30% 120μg	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	192% 173mg	46.7% 42mg	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	6.67% 1mg	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	119% 1.07mg	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	77.5% 6.2mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	64.8% 1.5mg	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	119% 830mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18% 666g	24.3% 900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen French Fried Potatoes vs Canned Pumpkin with Salt:

• Unprepared Frozen French Fried Potatoes have 4.1 times more Vitamin B1, 5.6 times more Vitamin B3, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.1 times more Vitamin C than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 10.6 times more Vitamin E and 7.3 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Pumpkin with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen French Fried Potatoes vs Canned Pumpkin with Salt:

• Unprepared Frozen French Fried Potatoes have 2.4 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 2.9 times more Calcium, 2.2 times more Iron, 10.5 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Pumpkin with Salt have similar amounts of Copper, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Potatoes have 4.3 times more Energy, 16.6 times more Fat, 6.4 times more Saturated Fat, 2.3 times more Omega 3, 35.3 times more Omega 6, 3.1 times more Carbohydrate and 2 times more Protein than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 16.5 times more Sugars and 1.5 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.