Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Boiled Flowers Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	58% 1680kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	221% 287g	24.5% 32g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	23.7% 9g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	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	107% 1.28mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	70% 280μg	103% 410μg	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	148% 133mg	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	7.33% 1.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	93% 7.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	139% 970mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	16.6% 615g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Boiled Flowers Pumpkin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen French Fries versus 1 kg of Boiled Flowers Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen French Fries vs Boiled Flowers Pumpkin with Salt:

• 1 kilogram of Oven-heated Frozen French Fries has 7.1 times more Vitamin B1, 7.2 times more Vitamin B3, 3.7 times more Vitamin B6, 2.7 times more Vitamin C and more Vitamin K than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 1.5 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled Flowers Pumpkin with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Boiled Flowers Pumpkin with Salt:

• 1 kilogram of Oven-heated Frozen French Fries has 1.4 times more Copper, 2.9 times more Phosphorus, 4.3 times more Potassium and 3.8 times more Zinc than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 3.1 times more Calcium, 7.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled Flowers Pumpkin with Salt contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• 1 kilogram of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen French Fries has 11.2 times more Energy, 65.3 times more Fat, 25.1 times more Saturated Fat, 9 times more Carbohydrate, 2.9 times more Fiber and 2.4 times more Protein than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 8.6 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• 1 kilogram of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.