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

Weight per 300 calories

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

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more energy per unit of mass than Canned Pumpkin no Salt, which is above average in comparison to other foods. Canned Pumpkin having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	40% 29g	0.75% 0.54g	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	0% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	67.3% 25.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	763% 6865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	24.7% 0.32mg	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	26.5% 106μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	24.4% 22mg	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	62.4% 9.35mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 229mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	30% 0.27mg	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	153% 12.3mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	17.7% 0.41mg	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	44% 309mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	21.5% 794g	3.18% 118g	3700g per day for Men 19-50 years

Canned Pumpkin VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Pumpkin have 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 Cut French Fried Potatoes with Salt.
• Both Canned Pumpkin and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Pumpkin no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Canned Pumpkin have 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 Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 16.5 times more Sodium than Canned Pumpkin no Salt.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pumpkin have 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 Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Fat and 1.6 times more Saturated Fat than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• Both Canned Pumpkin no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.