Comparing Nutrients in 1 kilogram Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Energy	115% 3330kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	193% 187g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	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	305% 397g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	NA	38g per day for Men 19-50 years
Protein	63.4% 35.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	NA	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	55% 220μg	148% 590μg	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	69% 62mg	311% 280mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	12% 120mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	NA	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	208% 16.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	137% 960mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	409% 6130mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	NA	11mg per day for Men 19-50 years
Water	9.57% 354g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Pumpkin Flowers per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven versus 1 kg of Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Pumpkin Flowers:

• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven has 1.9 times more Vitamin B1 and 3.9 times more Vitamin B3 than Pumpkin Flowers.
• While 1 kg of Raw Pumpkin Flowers contains more Vitamin A, 2 times more Vitamin B2, 2.7 times more Vitamin B9 and 4.5 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have insufficient amounts of Vitamin A
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Pumpkin Flowers:

• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven has 2.4 times more Iron, 2 times more Phosphorus, 3.1 times more Potassium and 122.6 times more Sodium than Pumpkin Flowers.
• While 1 kg of Raw Pumpkin Flowers contains 3.3 times more Calcium and 2.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven and Pumpkin Flowers contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven has 22.2 times more Energy, 267.3 times more Fat, 165.6 times more Saturated Fat, 702.5 times more Omega 6, 12.1 times more Carbohydrate and 3.4 times more Protein than Pumpkin Flowers.
• 1 kilogram of Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein