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

Weight per 500 calories

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

Oven-heated Frozen French Fried Potatoes have 9.3 times more energy per unit of mass than Boiled and Drained Pumpkin with Salt, which is above average in comparison to other foods. Boiled Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pumpkin with Salt or Oven-heated Frozen French Fries?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	889% 8000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	41.3% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	42% 0.55mg	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	62.5% 250μg	21% 83.3μg	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	145% 131mg	44% 39.6mg	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	148% 22.2mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	6.2% 7.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	41.7% 417mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	44.6% 0.4mg	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	198% 16mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	27% 0.63mg	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	119% 833mg	41.2% 289mg	700mg per day for Men 19-50 years
Potassium	188% 6389mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	439% 6583mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	70.3% 2603g	4.95% 183g	3700g per day for Men 19-50 years

Boiled Pumpkin With Salt VS Oven-heated Frozen French Fries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pumpkin with Salt or Oven-heated Frozen French Fries?

Lets compare vitamin content per 500 calories of Boiled Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 500 calories of Boiled Pumpkin with Salt have 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 Fries.
• 500 calories of Oven-heated Frozen French Fries have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 500 calories of Boiled Pumpkin with Salt have 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 Fries.
• 500 calories of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin with Salt have 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 Fries.
• While 500 kcal of Oven-heated Frozen French Fried Potatoes contain 8 times more Fat than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Oven-heated Frozen French Fries offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.