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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Energy	50.3% 1460kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	41.8% 23.4g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	159% 2.07mg	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	90% 360μg	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	122% 110mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	13% 130mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	77.5% 6.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	116% 810mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 671g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Pumpkin Leaves 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 Pumpkin Leaves 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 Pumpkin Leaves:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Vitamin B3 and 10.7 times more Vitamin B5 than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains more Vitamin A, 3.5 times more Vitamin B2 and 1.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Pumpkin Leaves provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 31.7 times more Sodium and 1.7 times more Zinc than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains 3 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus 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 Pumpkin Leaves contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves 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 7.7 times more Energy, 12.5 times more Fat, 6 times more Saturated Fat and 10.3 times more Carbohydrate than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.