Comparing Nutrients in 1 kilogram Frozen Extruded Par Fried Potatoes VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Energy	89.7% 2600kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	154% 150g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	142% 45.4g	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	63% 10.7g	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	232% 302g	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	76.3% 29g	NA	38g per day for Men 19-50 years
Protein	50.5% 28.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	NA	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	70% 63mg	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 Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	9% 90mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	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	165% 13mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	110% 770mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	126% 4300mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	NA	11mg per day for Men 19-50 years
Water	13.5% 499g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Extruded Par Fried Potatoes VS Pumpkin Flowers per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Extruded Par Fried Potatoes 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 Extruded Par Fried Potatoes vs Pumpkin Flowers:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 1.8 times more Vitamin B1 and 3.2 times more Vitamin B3 than Pumpkin Flowers.
• While 1 kg of Raw Pumpkin Flowers contains 2.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 4.4 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes 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 Extruded Par Fried Potatoes vs Pumpkin Flowers:

• 1 kilogram of Frozen Extruded Par Fried Potatoes has 1.9 times more Iron, 1.6 times more Phosphorus, 2.5 times more Potassium and 98 times more Sodium than Pumpkin Flowers.
• While 1 kg of Raw Pumpkin Flowers contains 4.3 times more Calcium, 1.3 times more Magnesium and 1.9 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• 1 kilogram of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Extruded Par Fried French Fried Potatoes 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 Extruded Par Fried Potatoes has 17.3 times more Energy, 213.6 times more Fat, 126.2 times more Saturated Fat, 536 times more Omega 6, 9.2 times more Carbohydrate and 2.7 times more Protein than Pumpkin Flowers.
• 1 kilogram of Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein