Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	8.13% 10.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	18% 10g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	NA	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	72.2% 0.94mg	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	NA	41% 163μg	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	8.57% 7.7mg	55.4% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	6.8% 68mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pumpkin Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Pumpkin Leaves:

• 1 lb of Raw Pumpkin Leaves contains 6.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Pumpkin Leaves:

• 1 pound of Frozen Roasted Potatoes with Salt has 27.1 times more Sodium than Pumpkin Leaves.
• While 1 lb of Raw Pumpkin Leaves contains 2.6 times more Calcium, 4.4 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pumpkin Leaves contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 6.7 times more Energy and 11.2 times more Carbohydrate than Pumpkin Leaves.
• While 1 lb of Raw Pumpkin Leaves contains 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 pound of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate