Comparing Nutrients in 300 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Pumpkin

Weight per 300 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g
• Canned Pumpkin: 882g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.7 times more energy per 100g than Canned Pumpkin. It has above average energy density when compared to other foods. Canned Pumpkin no Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.85% 9.56g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	39.4% 51.2g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.44% 0.058mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	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	10.2% 41μg	26.5% 106μg	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	24.4% 22mg	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	1.24% 0.19mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.57% 4.3μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Pumpkin	Recommended Dietary Allowance
Calcium	2.42% 24.2mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	17.5% 1.4mg	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	26% 181mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	48.6% 729mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	6.78% 0.75mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21.5% 794g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Pumpkin:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B3 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains more Vitamin A, 8.2 times more Vitamin B2, 3.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 1.7 times more Vitamin C, 50.2 times more Vitamin E and 32.9 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Pumpkin no Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Pumpkin:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 16.5 times more Sodium than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 9.5 times more Calcium, 3.5 times more Copper, 8.8 times more Iron, 3.9 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 18.9 times more Selenium, 2 times more Zinc and 6.8 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.9 times more Fat, 1.6 times more Saturated Fat and 8.5 times more Omega 6 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.1 times more Omega 3, 1.4 times more Carbohydrate, 53.9 times more Sugars, 6 times more Fiber and 2.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Pumpkin no Salt have similar amounts of Energy per 300 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Pumpkin no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.