Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	23% 662kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	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	83.6% 109g	11.5% 15g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	35% 141μg	46.5% 186μg	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	39% 35mg	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	3.02% 0.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	5.9% 59mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	35% 2.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	52.5% 367mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers per 1 lb

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

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 5.9 times more Vitamin B1, 6.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Pumpkin Flowers.
• While 1 lb of Boiled and Drained Pumpkin Flowers contains more Vitamin A and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 1 pound of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Phosphorus, 3.6 times more Potassium, 58.2 times more Sodium and 3.4 times more Zinc than Boiled Pumpkin Flowers.
• While 1 lb of Boiled and Drained Pumpkin Flowers contains 2.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers contain similar levels of Magnesium per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 1 pound of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 9.7 times more Energy, 62.4 times more Fat, 30.5 times more Saturated Fat, 7.3 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled Pumpkin Flowers.
• While 1 lb of Boiled and Drained Pumpkin Flowers contains 11.4 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in one pound.