Comparing Nutrients in 5 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Energy	16.3% 472kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.16% 0.051g	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	11.7% 2g	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	43.3% 56.2g	3.58% 4.65g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	9% 5.03g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	NA	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	7.8% 31μg	21% 83.6μg	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	9.76% 8.8mg	44% 39.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	NA	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	29.4% 2.35mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	19.4% 136mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	NA	11mg per day for Men 19-50 years
Water	1.36% 50g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Pumpkin Flowers per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven versus 5 oz of Pumpkin Flowers 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, Extruded, Prepared, Heated In Oven vs Pumpkin Flowers:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 1.9 times more Vitamin B1 and 3.9 times more Vitamin B3 than Pumpkin Flowers.
• While 5 oz of Raw Pumpkin Flowers contain more Vitamin A, 2 times more Vitamin B2, 2.7 times more Vitamin B9 and 4.5 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have insufficient amounts of Vitamin A
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Pumpkin Flowers:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 2.4 times more Iron, 2 times more Phosphorus, 3.1 times more Potassium and 122.6 times more Sodium than Pumpkin Flowers.
• While 5 oz of Raw Pumpkin Flowers contain 3.3 times more Calcium and 2.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven and Pumpkin Flowers contain similar levels of Magnesium per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 22.2 times more Energy, 267.3 times more Fat, 165.6 times more Saturated Fat, 702.5 times more Omega 6, 12.1 times more Carbohydrate and 3.4 times more Protein than Pumpkin Flowers.
• 5 ounces of Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein