Comparing Nutrients in 1 pound Pumpkin Leaves VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Pumpkin Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.13% 10.6g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	49% 440μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	68.4% 0.89mg	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	41% 163μg	35% 141μg	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	55.4% 50mg	39% 35mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	39% 0.35mg	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	126% 10mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	31% 0.71mg	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	67.4% 472mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 421g	8.23% 304g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves have more Vitamin A, 3.5 times more Vitamin B2 and 1.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3 and 10.7 times more Vitamin B5 than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Pumpkin Leaves as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pumpkin Leaves have 3 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 31.7 times more Sodium and 1.7 times more Zinc than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pumpkin Leaves have 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.7 times more Energy, 12.5 times more Fat, 6 times more Saturated Fat, 1.3 times more Omega 3, 25.4 times more Omega 6 and 10.3 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.