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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	23% 662kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.13% 0.023g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	4.3% 3.13g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19% 10.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	35% 141μg	28.3% 113μg	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	5.04% 4.54mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	5.9% 59mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	67% 0.6mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	70% 1.6mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.3% 420g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 10.7 times more Vitamin B5, 1.2 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain more Vitamin A, 3.7 times more Vitamin B2, 9.6 times more Vitamin E and 51.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin B6 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 43.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 3.3 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7 times more Energy, 22.7 times more Fat, 11 times more Saturated Fat, 2.7 times more Omega 3, 50.8 times more Omega 6 and 7.1 times more Carbohydrate than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 1.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin Leaves have similar amounts of Protein per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.