Comparing Nutrients in 7 ounces Frozen French Fried Potatoes VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Frozen French Fried Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10% 292kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.25g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	5.83% 1.87g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	5.7% 4.13g	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	0% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	6.7% 0.087mg	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	17.4% 69.5μg	4.47% 18μg	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	38% 34.3mg	10.4% 9.33mg	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	1.32% 0.2mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	20% 0.18mg	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	15.4% 1.23mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	7.68% 0.18mg	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	23.5% 165mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.57% 132g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen French Fried Potatoes vs Boiled Pumpkin with Salt:

• Unprepared Frozen French Fried Potatoes have 3.2 times more Vitamin B1, 4.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B6, 3.9 times more Vitamin B9, 3.7 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.6 times more Vitamin B2 and 8 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen French Fried Potatoes vs Boiled Pumpkin with Salt:

• Unprepared Frozen French Fried Potatoes have 2.3 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.7 times more Calcium, 10.3 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled and Drained Pumpkin with Salt have similar amounts of Copper and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen French Fried Potatoes have 8.2 times more Energy, 66.6 times more Fat, 25.4 times more Saturated Fat, 9 times more Omega 3, 123.5 times more Omega 6, 5.8 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 10.4 times more Sugars than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.