Comparing Nutrients in 500 calories Oven-heated Frozen French Fries VS Boiled Pumpkin with Salt

Weight per 500 calories

• Oven-heated Frozen French Fries: 298g
• Boiled Pumpkin with Salt: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	9.57% 3.06g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	92% 120g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	79.7% 57.8g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	14% 7.9g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	889% 8000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	71.7% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	94% 1.22mg	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	21% 83.3μg	62.5% 250μg	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	44% 39.6mg	145% 131mg	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	2.2% 0.33mg	148% 22.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.44μg	18.5% 22.2μg	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	3.57% 35.7mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	281% 2.53mg	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	27.5% 2.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	107% 2.47mg	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	41.2% 289mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	188% 6389mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	439% 6583mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	70.3% 2603g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.