Comparing Nutrients in 5 ounces Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Boiled Flowers 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 Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.7% 309kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	3.47% 4.5g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	12% 4.54g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	5.45% 0.071mg	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	6.02% 24μg	14.5% 58μg	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	15% 13.5mg	7.87% 7.1mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	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 Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	26.4% 2.1mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	NA	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	13% 92mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	26.6% 398mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.03% 75g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Boiled Flowers Pumpkin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt versus 5 oz of Boiled Flowers Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Boiled Flowers Pumpkin with Salt:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 6.6 times more Vitamin B1, 7.8 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Flowers Pumpkin with Salt.
• While 5 oz of Boiled and Drained Flowers Pumpkin with Salt contain more Vitamin A and 2.4 times more Vitamin B9 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 Flowers Pumpkin with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• 5 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Boiled Flowers Pumpkin with Salt:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 2 times more Copper, 1.7 times more Iron, 1.9 times more Phosphorus, 4.5 times more Potassium and 4.1 times more Zinc than Boiled Flowers Pumpkin with Salt.
• While 5 oz of Boiled and Drained Flowers Pumpkin with Salt contain 3.7 times more Calcium and 1.8 times more Water 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 Flowers Pumpkin with Salt contain similar levels of Magnesium and Sodium per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium
• 5 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 14.5 times more Energy, 102.5 times more Fat, 95 times more Saturated Fat, 307.5 times more Omega 6, 10.7 times more Carbohydrate, 3.6 times more Fiber and 3.2 times more Protein than Boiled Flowers Pumpkin with Salt.
• 5 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein