Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	7.14% 207kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.042% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	1.35% 0.98g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	21.4% 0.28mg	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	11% 44μg	8.86% 35.4μg	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	12% 11mg	1.57% 1.4mg	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	0.94% 0.14mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21% 0.19mg	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	11% 0.88mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	22% 0.5mg	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	16.4% 115mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Boiled Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin Leaves:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 10.7 times more Vitamin B5, 1.2 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain more Vitamin A, 3.7 times more Vitamin B2, 9.6 times more Vitamin E and 51.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Leaves provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin Leaves:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 43.6 times more Sodium and 1.7 times more Zinc than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 3.3 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Leaves contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 7 times more Energy, 22.7 times more Fat, 11 times more Saturated Fat and 7.1 times more Carbohydrate than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 1.4 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Leaves offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Pumpkin Leaves provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in five ounces.