Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.16% 0.052g	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	NA	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	28.5% 37g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.07% 2.95g	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	9.7% 3.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	NA	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.8% 0.062mg	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	NA	3.2% 12.8μg	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	2.68% 2.4mg	7.4% 6.66mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	NA	14.3% 0.13mg	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	8.86% 0.71mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	5.5% 0.13mg	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	NA	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Pumpkin per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Boiled Pumpkin:

• 5 oz of Boiled and Drained Pumpkin contain 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Boiled Pumpkin:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2 times more Potassium and 298 times more Sodium than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pumpkin contain similar levels of Iron per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Pumpkin lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 6.4 times more Energy, 5.3 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Boiled Pumpkin provide inadequate amounts of Energy and Protein