Comparing Nutrients in 5 ounces Canned Pumpkin with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	1.66% 48kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	0.55% 0.4g	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	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	123% 1103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	20% 0.26mg	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	4.25% 17μg	9.92% 39.7μg	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	6.6% 5.95mg	21% 19mg	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	10% 1.5mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21.3% 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	24.6% 1.97mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	13% 0.3mg	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	7.1% 49.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Oven-heated Frozen French Fries per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pumpkin with Salt versus 5 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 5 ounces of Canned Pumpkin with Salt have 1.7 times more Vitamin B2, 9.6 times more Vitamin E and 6.4 times more Vitamin K than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 5.3 times more Vitamin B1, 6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Pumpkin with Salt.
• 5 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 5 ounces of Canned Pumpkin with Salt have 2.2 times more Calcium, 1.9 times more Iron, 7.5 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 1.3 times more Copper, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Oven-heated Frozen French Fries contain similar levels of Magnesium per five ounces.
• 5 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• 5 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin with Salt have 11.8 times more Sugars than Oven-heated Frozen French Fries.
• While 5 oz of Oven-heated Frozen French Fried Potatoes contain 4.9 times more Energy, 18.6 times more Fat, 7 times more Saturated Fat, 3.5 times more Carbohydrate and 2.4 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Oven-heated Frozen French Fries offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.