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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	58% 1680kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	26% 34g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	9.5% 6.9g	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	71% 27g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	NA	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	151% 1.96mg	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	62.5% 250μg	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	11% 10mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	148% 1.33mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	154% 3.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	129% 4380mg	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	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	16.6% 615g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Boiled Pumpkin Leaves 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 Pumpkin Leaves 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 Pumpkin Leaves with Salt:

• 1 kilogram of Oven-heated Frozen French Fries has 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 12.4 times more Vitamin B5 and 13.3 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 kg of Boiled and Drained Pumpkin Leaves with Salt contains 4.4 times more Vitamin B2, 8.7 times more Vitamin E and 43.2 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen French Fries has 1.2 times more Phosphorus and 1.9 times more Zinc than Boiled Pumpkin Leaves with Salt.
• While 1 kg of Boiled and Drained Pumpkin Leaves with Salt contains 3.6 times more Calcium, 4.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 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 Pumpkin Leaves with Salt contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• 1 kilogram of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Zinc
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin Leaves 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 8 times more Energy, 23.7 times more Fat, 9 times more Saturated Fat and 8.5 times more Carbohydrate than Boiled Pumpkin Leaves with Salt.
• Both Oven-heated Frozen French Fries and Boiled Pumpkin Leaves with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Energy
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.