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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	50.3% 1460kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	184% 240g	25.4% 33g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	23.7% 9g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	13% 130mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	68.3% 1.57mg	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	116% 810mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 671g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 5.9 times more Vitamin B1, 6.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains more Vitamin A and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Phosphorus, 3.6 times more Potassium, 58.2 times more Sodium and 3.4 times more Zinc than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains 2.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 9.7 times more Energy, 62.4 times more Fat, 30.5 times more Saturated Fat, 7.3 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains 11.4 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.