Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	23% 662kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	523% 89g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 5.17g	g per day for Men 19-50 years
Fiber	24% 9.07g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	643% 5.8mg	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	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	885% 20.4mg	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	761% 5325mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Pumpkin And Squash Seed Kernels with Salt 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 Roasted Pumpkin And Squash Seed Kernels with Salt 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 Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Vitamin B1, 2 times more Vitamin B6 and 4.3 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9, 5.6 times more Vitamin E and 2.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.4 times more Sodium than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 4 times more Calcium, 16.6 times more Copper, 13 times more Iron, 26.2 times more Magnesium, 28.6 times more Manganese, 14.5 times more Phosphorus, 2.1 times more Potassium, 18.8 times more Selenium and 22.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While 1 lb of Roasted Pumpkin And Squash Seed Kernels with Salt contains 3.9 times more Energy, 9.8 times more Fat, 6.8 times more Saturated Fat, 6.9 times more Omega 3, 77.1 times more Omega 6, 3.3 times more Fiber and 12.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6