Comparing Nutrients in 1 kilogram Canned Pumpkin with Salt VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Canned Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	11.7% 340kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	191% 248g	130g per day for Men 19-50 years
Sugars	45.5% 33g	2.76% 2g	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	0% 0g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	76.3% 29g	50% 19g	38g per day for Men 19-50 years
Protein	19.6% 11g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	864% 7780μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	137% 1.78mg	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	30% 120μg	87.5% 350μg	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	46.7% 42mg	192% 173mg	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	70.7% 10.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	26% 260mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	103% 0.93mg	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	174% 14mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	68.7% 1.58mg	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	50% 350mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2410mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Frozen French Fried Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Pumpkin with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Canned Pumpkin with Salt has 10.6 times more Vitamin E and 7.3 times more Vitamin K than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 4.1 times more Vitamin B1, 5.6 times more Vitamin B3, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.1 times more Vitamin C than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen French Fried Potatoes provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Pumpkin with Salt vs Frozen French Fried Potatoes:

• 1 kilogram of Canned Pumpkin with Salt has 2.9 times more Calcium, 2.2 times more Iron, 10.5 times more Sodium and 1.4 times more Water than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 2.4 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen French Fried Potatoes contain similar levels of Copper, Magnesium and Manganese per one kilogram.
• 1 kilogram of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• 1 kilogram of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pumpkin with Salt has 16.5 times more Sugars and 1.5 times more Fiber than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 4.3 times more Energy, 16.6 times more Fat, 6.4 times more Saturated Fat, 3.1 times more Carbohydrate and 2 times more Protein than Canned Pumpkin with Salt.
• 1 kilogram of Canned Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.