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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Potatoes	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	50.7% 1470kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	29.4% 9.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	24.5% 32g	130g per day for Men 19-50 years
Sugars	2.76% 2g	33% 24g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	40% 22.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	38.5% 0.5mg	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	103% 410μg	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	55.6% 50mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	111% 1mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	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	119% 830mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	120% 4080mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 666g	25.7% 952g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 5.4 times more Vitamin B1, 1.5 times more Vitamin B2, 6.6 times more Vitamin B3, 3.6 times more Vitamin B6, 3.5 times more Vitamin C and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Unprepared Frozen French Fried Potatoes have 2.4 times more Phosphorus, 3.8 times more Potassium and 3.5 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 4.1 times more Calcium, 1.4 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 Boiled and Drained Flowers Pumpkin with Salt have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Potatoes have 9.8 times more Energy, 58.3 times more Fat, 22.9 times more Saturated Fat, 9 times more Omega 3, 123.5 times more Omega 6, 7.8 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• While Boiled and Drained Flowers Pumpkin with Salt contain 12 times more Sugars than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.