Comparing Nutrients in 100 grams Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	7.5% 218kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.041% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	6.22% 8.1g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.4% 778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	4.3% 0.056mg	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	4.25% 17μg	3% 12μg	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	10.6% 9.5mg	4.67% 4.2mg	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	NA	7.07% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.6μg	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	18.6% 1.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	6.48% 0.15mg	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	9.3% 65mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	6.06% 206mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.43% 53g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt VS Canned Pumpkin with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt versus 100 g of Canned Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Canned Pumpkin with Salt:

• 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 5 times more Vitamin B1, 6.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Pumpkin with Salt.
• While 100 g of Canned Pumpkin with Salt contain more Vitamin A and 1.7 times more Vitamin B2 than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt vs Canned Pumpkin with Salt:

• 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 1.9 times more Copper, 2 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Canned Pumpkin with Salt.
• While 100 g of Canned Pumpkin with Salt contain 2.6 times more Calcium and 1.7 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Canned Pumpkin with Salt contain similar levels of Iron, Magnesium and Sodium per 100 grams.
• 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium
• 100 grams of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt as well as Canned Pumpkin with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have 6.4 times more Energy, 29.3 times more Fat, 26.7 times more Saturated Fat, 87.9 times more Omega 6, 4.2 times more Carbohydrate and 3.1 times more Protein than Canned Pumpkin with Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt and Canned Pumpkin with Salt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 6 and Protein