Comparing Nutrients in 100 grams Frozen Extruded Par Fried Potatoes VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Energy	8.97% 260kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	23% 30g	2.52% 3.28g	130g per day for Men 19-50 years
Sugars	NA	NA	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	7.63% 2.9g	NA	38g per day for Men 19-50 years
Protein	5.05% 2.83g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	NA	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	5.5% 22μg	14.8% 59μg	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	7% 6.3mg	31% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	NA	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	16.5% 1.32mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	NA	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	11% 77mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	12.6% 430mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	NA	11mg per day for Men 19-50 years
Water	1.35% 50g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Extruded Par Fried Potatoes VS Pumpkin Flowers per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Extruded Par Fried Potatoes versus 100 g of Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Extruded Par Fried Potatoes vs Pumpkin Flowers:

• 100 grams of Frozen Extruded Par Fried Potatoes have 1.8 times more Vitamin B1 and 3.2 times more Vitamin B3 than Pumpkin Flowers.
• While 100 g of Raw Pumpkin Flowers contain 2.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 4.4 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Extruded Par Fried Potatoes vs Pumpkin Flowers:

• 100 grams of Frozen Extruded Par Fried Potatoes have 1.9 times more Iron, 1.6 times more Phosphorus, 2.5 times more Potassium and 98 times more Sodium than Pumpkin Flowers.
• While 100 g of Raw Pumpkin Flowers contain 4.3 times more Calcium, 1.3 times more Magnesium and 1.9 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• 100 grams of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Extruded Par Fried Potatoes have 17.3 times more Energy, 213.6 times more Fat, 126.2 times more Saturated Fat, 536 times more Omega 6, 9.2 times more Carbohydrate and 2.7 times more Protein than Pumpkin Flowers.
• 100 grams of Pumpkin Flowers provide inadequate amounts of Energy, Omega 6 and Protein