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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Pumpkin Flowers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	91% 119g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	10.7% 4.1g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	44% 395μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	NA	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	46.5% 186μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.7mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	NA	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	50% 4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	22% 154mg	NA	700mg per day for Men 19-50 years
Potassium	14% 481mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	NA	11mg per day for Men 19-50 years
Water	11.7% 432g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Pumpkin Flowers has 2.9 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 Boiled Pumpkin Flowers vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Pumpkin Flowers has 2.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.2 times more Potassium and 49.7 times more Sodium than Boiled and Drained Pumpkin Flowers.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pumpkin Flowers has 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 8.5 times more Energy, 7.9 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Boiled and Drained Pumpkin Flowers.
• 1 pound of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein