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

Weight per 300 calories

• Frozen French Fried Potatoes: 204g
• Boiled Pumpkin with Salt: 1667g

Frozen French Fried Potatoes have 8.2 times more energy per 100g than Boiled Pumpkin with Salt. It has average energy density when compared to other foods. Boiled and Drained Pumpkin with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Frozen French Fried Potatoes	Boiled 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	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.2% 0.033g	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	55.3% 72g	130g per day for Men 19-50 years
Sugars	0.56% 0.41g	48% 34.7g	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	48.2% 18.3g	38g per day for Men 19-50 years
Protein	8.16% 4.57g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	533% 4800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	56.4% 0.73mg	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	37.5% 150μg	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	87% 78.3mg	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	1.36% 0.2mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.74% 4.5μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	169% 1.5mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	64.5% 1.5mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	3.67% 136g	42.2% 1562g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin with Salt contains 2.6 times more Vitamin B1, 13.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9, 2.2 times more Vitamin C, 65.3 times more Vitamin E and 3 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained 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 Boiled Pumpkin with Salt:

• Boiled and Drained Pumpkin with Salt contains 13.6 times more Calcium, 8 times more Copper, 7.5 times more Iron, 3.5 times more Magnesium, 4.6 times more Manganese, 3 times more Phosphorus, 4.6 times more Potassium, 84.2 times more Sodium, 5.4 times more Zinc and 11.5 times more Water than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen French Fried Potatoes have 8.2 times more Fat and 3.1 times more Saturated Fat than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.4 times more Carbohydrate, 84.9 times more Sugars, 4.7 times more Fiber and 2.6 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Pumpkin with Salt have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.