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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	42% 54.6g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.54% 2g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	94% 845μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	26.3% 0.34mg	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	7.94% 31.8μg	11% 43.7μg	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	20% 18mg	26% 23.4mg	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	14% 2.1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	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	20% 1.6mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	19% 0.43mg	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	12.5% 87.3mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Pumpkin has more Vitamin A, 3.5 times more Vitamin B2 and 10.6 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 2.1 times more Vitamin K than Raw Pumpkin.
• Both Raw Pumpkin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Pumpkin has 1.6 times more Calcium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 391 times more Sodium and 1.3 times more Zinc than Raw Pumpkin.
• Both Raw Pumpkin and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Iron per 7 oz.
• Both Raw Pumpkin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pumpkin has 9.5 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.2 times more Energy, 51.3 times more Fat, 20.8 times more Saturated Fat, 6 times more Omega 3, 141.5 times more Omega 6, 4.2 times more Carbohydrate, 4.6 times more Fiber and 2.5 times more Protein than Raw Pumpkin.
• Both Raw Pumpkin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.