Comparing Nutrients in 1 pound Boiled Dishcloth Gourd VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dishcloth Gourd	4%	5%	91%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Dishcloth Gourd	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	83.6% 109g	130g per day for Men 19-50 years
Sugars	32.3% 23.5g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	34.6% 13g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.35% 3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dishcloth Gourd	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	68.4% 0.89mg	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	13.6% 54.4μg	35% 141μg	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	28.7% 26mg	39% 35mg	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	7.26% 1.1mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dishcloth Gourd	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	39% 0.35mg	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	20.4% 1.63mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	31% 0.71mg	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	20% 141mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	60.4% 2055mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.3% 382g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Dishcloth Gourd vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Dishcloth Gourd has 2.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B1, 8.2 times more Vitamin B3, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Dishcloth Gourd vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Dishcloth Gourd has 1.4 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Calcium, 1.7 times more Iron, 2.6 times more Phosphorus, 16.6 times more Sodium and 2 times more Zinc than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Magnesium and Potassium per 1 lb.
• Both Boiled and Drained Dishcloth Gourd as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Dishcloth Gourd has 24.6 times more Sugars and 1.5 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Energy, 14.7 times more Fat, 46.3 times more Saturated Fat, 1.7 times more Omega 6, 1.7 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Boiled and Drained Dishcloth Gourd as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.