Comparing Nutrients in 5 ounces Canned Pumpkin with Salt VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Canned Pumpkin with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	5.13% 0.87g	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	37% 48.2g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	11% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	8.7% 4.88g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Vitamin A	123% 1103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	14% 0.17mg	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	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	26.5% 0.34mg	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	6.02% 24μg	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	6.6% 5.95mg	15% 13.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.91% 36.3μg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	18.7% 0.43mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	26.6% 398mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.03% 75g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Pumpkin with Salt have more Vitamin A and 1.7 times more Vitamin B2 than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 5 times more Vitamin B1, 6.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Pumpkin with Salt.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• Both Canned Pumpkin with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Pumpkin with Salt have 2.6 times more Calcium and 1.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 1.9 times more Copper, 2 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain similar levels of Iron, Magnesium and Sodium per five ounces.
• 5 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium
• Both Canned Pumpkin with Salt as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 6.4 times more Energy, 29.3 times more Fat, 26.7 times more Saturated Fat, 87.9 times more Omega 6, 4.2 times more Carbohydrate and 3.1 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein