Comparing Nutrients in 1 pound Boiled Pumpkin Leaves with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	3.3% 95kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	100% 130g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	1.75% 1.27g	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	0% 0g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.82g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	64.2% 0.83mg	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	28.3% 113μg	31.8% 127μg	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	5.04% 4.54mg	67% 60.3mg	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	29% 4.35mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	68% 0.61mg	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	181% 14.5mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	41.4% 0.95mg	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	51% 358mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.3% 420g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Oven-heated Frozen French Fries per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Pumpkin Leaves with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Boiled Pumpkin Leaves with Salt has 4.4 times more Vitamin B2, 8.7 times more Vitamin E and 43.2 times more Vitamin K than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 12.4 times more Vitamin B5 and 13.3 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Leaves with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Boiled Pumpkin Leaves with Salt has 3.6 times more Calcium, 4.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 7.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 1.9 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Oven-heated Frozen French Fries contain similar levels of Copper, Phosphorus and Potassium per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Zinc
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oven-heated Frozen French Fried Potatoes contains 8 times more Energy, 23.7 times more Fat, 9 times more Saturated Fat and 8.5 times more Carbohydrate than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Oven-heated Frozen French Fries offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.