Comparing Nutrients in 7 ounces Roasted Pumpkin And Squash Seed Kernels with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39.3% 1139kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	0.57% 0.42g	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	0.19% 0.14g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 0.28g	g per day for Men 19-50 years
Fiber	34% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	106% 59.2g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	30% 0.39mg	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	28.3% 113μg	15.4% 61.5μg	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	3.97% 3.57mg	17% 15.3mg	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	7.4% 1.1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	17% 0.15mg	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	200% 16mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	13.5% 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	333% 2330mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Pumpkin And Squash Seed Kernels with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B9, 5.6 times more Vitamin E and 2.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B1, 2 times more Vitamin B6 and 4.3 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pumpkin And Squash Seed Kernels with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 4 times more Calcium, 16.6 times more Copper, 13 times more Iron, 26.2 times more Magnesium, 28.6 times more Manganese, 14.5 times more Phosphorus, 2.1 times more Potassium, 18.8 times more Selenium and 22.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Sodium and 33.1 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 7 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 3.9 times more Energy, 9.8 times more Fat, 6.8 times more Saturated Fat, 6.9 times more Omega 3, 77.1 times more Omega 6, 6.1 times more Sugars, 3.3 times more Fiber and 12.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.