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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Boiled Pumpkin with Salt have 1.6 times more Vitamin B2 and 8 times more Vitamin E than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 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 and 3.7 times more Vitamin C than Boiled and Drained Pumpkin with Salt.
• 7 ounces of Frozen French Fried Potatoes have insufficient amounts of Vitamin E
• Both Boiled and Drained Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Boiled Pumpkin with Salt have 10.3 times more Sodium and 1.4 times more Water than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 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.
• Both Boiled Pumpkin with Salt and Frozen French Fried Potatoes contain similar levels of Copper and Iron per seven ounces.
• Both Boiled and Drained Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin with Salt have 10.4 times more Sugars than Frozen French Fried Potatoes.
• While 7 oz of Unprepared Frozen French Fried Potatoes contain 8.2 times more Energy, 66.6 times more Fat, 25.4 times more Saturated Fat, 5.8 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Boiled and Drained Pumpkin with Salt.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin with Salt as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.