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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	23% 667kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	21.8% 21g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	20.6% 15g	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	0% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	18% 10g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	19.5% 0.25mg	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	39.7% 159μg	13.6% 54.4μg	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	87% 78.5mg	21% 19mg	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	3.02% 0.45mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	54% 0.49mg	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	35% 2.8mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	29.4% 0.68mg	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	53.8% 376mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	54.4% 1851mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.17% 302g	11% 408g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 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.
• While Canned Pumpkin with Salt contains 10.6 times more Vitamin E and 7.3 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Pumpkin with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen French Fried Potatoes have 4.3 times more Energy, 16.6 times more Fat, 6.4 times more Saturated Fat, 2.3 times more Omega 3, 35.3 times more Omega 6, 3.1 times more Carbohydrate and 2 times more Protein than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 16.5 times more Sugars and 1.5 times more Fiber than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.