Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Energy	11% 319kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	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	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	31.6% 0.41mg	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	11% 43.7μg	18% 71.4μg	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	26% 23.4mg	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	29.3% 0.26mg	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	18.6% 1.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	30.6% 0.7mg	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	27.5% 192mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Pumpkin Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Pumpkin Leaves:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 11.7 times more Vitamin B5 than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain more Vitamin A, 4.1 times more Vitamin B2 and 1.6 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Pumpkin Leaves provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Pumpkin Leaves:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 35.5 times more Sodium and 2 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 3 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Pumpkin Leaves contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 8.5 times more Energy, 12.8 times more Fat, 5.2 times more Saturated Fat and 11.8 times more Carbohydrate than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 1.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.