Comparing Nutrients in 300 calories Frozen French Fried Potatoes VS Canned Pumpkin with Salt

Weight per 300 calories

• Frozen French Fried Potatoes: 204g
• Canned Pumpkin with Salt: 882g

Frozen French Fried Potatoes have 4.3 times more energy per 100g than Canned Pumpkin with Salt. It has average energy density when compared to other foods. Canned Pumpkin with Salt having low energy density.

Which food has more nutrients per 300 calories - Frozen French Fried Potatoes or Canned Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	40% 29g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.88g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	8.16% 4.57g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	38% 0.49mg	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	18% 71.4μg	26.5% 106μg	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	39.2% 35.3mg	41% 37mg	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	1.36% 0.2mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.74% 4.5μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	105% 0.94mg	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	16% 1.27mg	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	57% 1.3mg	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	24% 169mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	NA	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	142% 2126mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	3.67% 136g	21.5% 794g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Potatoes vs Canned Pumpkin with Salt:

• Unprepared Frozen French Fried Potatoes have 1.3 times more Vitamin B3 than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 4.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 45.8 times more Vitamin E and 31.4 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Pumpkin with Salt have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen French Fried Potatoes vs Canned Pumpkin with Salt:

• Canned Pumpkin with Salt contains 12.5 times more Calcium, 5 times more Copper, 9.7 times more Iron, 4.7 times more Magnesium, 4.1 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium, 45.3 times more Sodium, 2.1 times more Zinc and 5.8 times more Water than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen French Fried Potatoes have 3.8 times more Fat and 1.5 times more Saturated Fat than Canned Pumpkin with Salt.
• While Canned Pumpkin with Salt contains 1.9 times more Omega 3, 1.4 times more Carbohydrate, 71.3 times more Sugars, 6.6 times more Fiber and 2.1 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Pumpkin with Salt have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Pumpkin with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.