Comparing Nutrients in 100 grams Oven-heated Frozen French Fries VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.2g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	2.87% 2.08g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.4% 0.044mg	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% 28μg	2.25% 9μg	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	14.8% 13.3mg	5.22% 4.7mg	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	0.73% 0.11mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	10% 0.091mg	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	9.25% 0.74mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	3.87% 0.089mg	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	14% 97mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Oven-heated Frozen French Fried Potatoes have 4.1 times more Vitamin B1, 5.4 times more Vitamin B3, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 3.1 times more Vitamin B9, 2.8 times more Vitamin C and 3.1 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 2.5 times more Vitamin B2 and 7.3 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Oven-heated Frozen French Fries vs Boiled Pumpkin with Salt:

• Oven-heated Frozen French Fried Potatoes have 1.5 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 7.4 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled and Drained Pumpkin with Salt have similar amounts of Calcium per 100 g.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Oven-heated Frozen French Fried Potatoes have 9.3 times more Energy, 74.6 times more Fat, 27.8 times more Saturated Fat, 10.5 times more Omega 3, 139.5 times more Omega 6, 6.7 times more Carbohydrate, 2.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 7.4 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.