Comparing Nutrients in 1 pound Oven-heated Frozen French Fries VS Boiled Flowers Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	26.3% 762kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	11% 14.4g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	15% 11g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	17.4% 0.23mg	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	31.8% 127μg	46.5% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.3mg	25% 22.7mg	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	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	50.4% 0.45mg	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	42% 3.36mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	63% 440mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	7.54% 279g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Boiled Flowers Pumpkin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven-heated Frozen French Fries versus 1 lb of Boiled Flowers Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven-heated Frozen French Fries vs Boiled Flowers Pumpkin with Salt:

• 1 pound of Oven-heated Frozen French Fries has 7.1 times more Vitamin B1, 7.2 times more Vitamin B3, 3.7 times more Vitamin B6, 2.7 times more Vitamin C and more Vitamin K than Boiled Flowers Pumpkin with Salt.
• While 1 lb of Boiled and Drained Flowers Pumpkin with Salt contains 1.5 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled Flowers Pumpkin with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen French Fries vs Boiled Flowers Pumpkin with Salt:

• 1 pound of Oven-heated Frozen French Fries has 1.4 times more Copper, 2.9 times more Phosphorus, 4.3 times more Potassium and 3.8 times more Zinc than Boiled Flowers Pumpkin with Salt.
• While 1 lb of Boiled and Drained Flowers Pumpkin with Salt contains 3.1 times more Calcium, 7.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled Flowers Pumpkin with Salt contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• 1 pound of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen French Fries has 11.2 times more Energy, 65.3 times more Fat, 25.1 times more Saturated Fat, 9 times more Carbohydrate, 2.9 times more Fiber and 2.4 times more Protein than Boiled Flowers Pumpkin with Salt.
• While 1 lb of Boiled and Drained Flowers Pumpkin with Salt contains 8.6 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• 1 pound of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Flowers Pumpkin with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.