Comparing Nutrients in 7 ounces Boiled Flowers Pumpkin with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	6.4% 2.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.85% 6.3g	44% 57g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	0.77% 0.56g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	19% 173μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	28% 0.37mg	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	20.3% 81.4μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	29.3% 26.4mg	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	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.8% 0.27mg	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	22% 1.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	9.64% 67.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	26.3% 895mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Oven-heated Frozen French Fries per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Flowers Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Boiled Flowers Pumpkin with Salt have 1.5 times more Vitamin B9 than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 7.1 times more Vitamin B1, 7.2 times more Vitamin B3, 3.7 times more Vitamin B6, 2.7 times more Vitamin C and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Flowers Pumpkin with Salt vs Oven-heated Frozen French Fries:

• 7 ounces of Boiled Flowers Pumpkin with Salt have 3.1 times more Calcium, 7.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Copper, 2.9 times more Phosphorus, 4.3 times more Potassium and 3.8 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Oven-heated Frozen French Fries contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Zinc
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Flowers Pumpkin with Salt have 8.6 times more Sugars than Oven-heated Frozen French Fries.
• While 7 oz of Oven-heated Frozen French Fried Potatoes contain 11.2 times more Energy, 65.3 times more Fat, 25.1 times more Saturated Fat, 9 times more Carbohydrate, 2.9 times more Fiber and 2.4 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• 7 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.