Comparing Nutrients in 1 kilogram Cooked Frozen Potatoes with Salt VS Boiled Flowers Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	107% 139g	24.5% 32g	130g per day for Men 19-50 years
Sugars	NA	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	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	37% 14g	23.7% 9g	38g per day for Men 19-50 years
Protein	35.4% 20g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Potatoes with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	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	20% 80μg	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	104% 94mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Potatoes with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	105% 8.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	37% 260mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	22.4% 828g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS Boiled Flowers Pumpkin with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Potatoes with Salt vs Boiled Flowers Pumpkin with Salt:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 5.7 times more Vitamin B1, 4.3 times more Vitamin B3, 4 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains more Vitamin A, 1.3 times more Vitamin B2 and 5.1 times more Vitamin B9 than Boiled Frozen Potatoes, drained with Salt.
• 1 kilogram of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 1 kilogram of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Potatoes with Salt vs Boiled Flowers Pumpkin with Salt:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 2.7 times more Potassium and 2.5 times more Zinc than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 5.3 times more Calcium, 1.3 times more Copper, 2.3 times more Magnesium and 1.3 times more Phosphorus than Boiled Frozen Potatoes, drained with Salt.
• Both Cooked Frozen Potatoes with Salt and Boiled Flowers Pumpkin with Salt contain similar levels of Iron, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium
• 1 kilogram of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 4.2 times more Energy, 4.4 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Boiled Flowers Pumpkin with Salt.
• 1 kilogram of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Potatoes, drained with Salt as well as Boiled and Drained Flowers Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.