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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	10% 290kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	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	36.6% 47.5g	5.04% 6.55g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	6.57% 4.76g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.63% 0.099mg	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	15.4% 61.5μg	20.3% 81.4μg	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	17% 15.3mg	11% 9.92mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22% 0.2mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	23% 161mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Pumpkin Flowers per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.9 times more Vitamin B1, 6.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A and 1.3 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.4 times more Phosphorus, 3.6 times more Potassium, 58.2 times more Sodium and 3.4 times more Zinc than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain 2.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Pumpkin Flowers contain similar levels of Magnesium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 9.7 times more Energy, 62.4 times more Fat, 30.5 times more Saturated Fat, 7.3 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Boiled Pumpkin Flowers.
• While 7 oz of Boiled and Drained Pumpkin Flowers contain 11.4 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.