Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Pumpkin	13%	3%	84%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin	Recommended Dietary Allowance
Energy	25% 730kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	96% 125g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	17.3% 12.5g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	21.3% 0.28mg	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	25% 100μg	18% 72.6μg	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	59.5% 53.5mg	45.4% 41mg	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	8.7% 10.4μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	64% 0.58mg	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	42.5% 3.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pumpkin per 1 lb

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

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Pumpkin:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Pumpkin.
• While 1 lb of Raw Pumpkin contains more Vitamin A, 3.5 times more Vitamin B2 and 10.6 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin have insufficient amounts of Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Pumpkin:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 2.3 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 391 times more Sodium and 1.3 times more Zinc than Pumpkin.
• While 1 lb of Raw Pumpkin contains 1.6 times more Calcium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Pumpkin contain similar levels of Copper and Iron per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 6.2 times more Energy, 51.3 times more Fat, 20.8 times more Saturated Fat, 4.2 times more Carbohydrate, 4.6 times more Fiber and 2.5 times more Protein than Pumpkin.
• While 1 lb of Raw Pumpkin contains 9.5 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in one pound.