Comparing Nutrients in 300 calories Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Boiled Pumpkin with Salt

Weight per 300 calories

• Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt: 138g
• Boiled Pumpkin with Salt: 1667g

Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 12.1 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.

Discover which food has more nutrients per 300 calories - Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	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	36% 47g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	533% 4800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 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	5.85% 23.4μg	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	14.5% 13mg	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	NA	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	169% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	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	25.6% 2.05mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	12.8% 89.4mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	42.2% 1562g	3700g per day for Men 19-50 years

Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven With Salt VS Boiled Pumpkin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt or Boiled Pumpkin with Salt?

Lets compare vitamin content per 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Boiled Pumpkin with Salt:

• 300 kcal of Boiled and Drained Pumpkin with Salt contain more Vitamin A, 3.2 times more Vitamin B1, 30.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 6 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Boiled Pumpkin with Salt:

• 300 kcal of Boiled and Drained Pumpkin with Salt contain 18.2 times more Calcium, 5.5 times more Copper, 4.6 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 5.6 times more Phosphorus, 5.8 times more Potassium, 6.1 times more Selenium, 10.2 times more Sodium, 6.8 times more Zinc and 21.4 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 9.7 times more Fat and 8.7 times more Saturated Fat than Boiled Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Pumpkin with Salt contain 1.5 times more Carbohydrate, 4.2 times more Fiber and 2.5 times more Protein than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Boiled Pumpkin with Salt offer comparable quantities of Energy per 300 calories.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Boiled and Drained Pumpkin with Salt provide inadequate amounts of Omega 6 in 300 calories.