Comparing Nutrients in 300 calories Oven-heated Frozen French Fries VS Boiled Pumpkin with Salt

Weight per 300 calories

• Oven-heated Frozen French Fries: 179g
• Boiled Pumpkin with Salt: 1667g

Oven-heated Frozen French Fries have 9.3 times more energy per 100g than Boiled Pumpkin with Salt. It has above 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 - Oven-heated Frozen French Fries or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.93% 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	39.4% 51.3g	55.3% 72g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.32g	NA	g per day for Men 19-50 years
Fiber	12.2% 4.64g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	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	19% 0.23mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.26% 0.055mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	12.5% 50μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.4% 23.8mg	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	1.3% 0.2mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	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	16.5% 1.32mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	24.7% 173mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	6.17% 0.68mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	2.97% 110g	42.2% 1562g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Boiled and Drained Pumpkin with Salt contains 2.3 times more Vitamin B1, 23.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 3 times more Vitamin B9, 3.3 times more Vitamin C, 67.9 times more Vitamin E and 3 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Boiled and Drained Pumpkin with Salt contains 11.7 times more Calcium, 6.3 times more Copper, 7.2 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 4.8 times more Potassium, 9.3 times more Selenium, 69.1 times more Sodium, 5.6 times more Zinc and 14.2 times more Water than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen French Fried Potatoes have 8 times more Fat and 3 times more Saturated Fat than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.4 times more Carbohydrate, 69.3 times more Sugars, 3.9 times more Fiber and 2.5 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Pumpkin with Salt have similar amounts of Energy per 300 kcal.
• Both Oven-heated 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.