Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.12% 0.037g	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	NA	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	20% 26g	3.77% 4.9g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	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	6.84% 2.6g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	NA	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	1.9% 1.7mg	5.22% 4.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	NA	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	6.25% 0.5mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	NA	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Pumpkin per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Boiled Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Boiled Pumpkin:

• 100 g of Boiled and Drained Pumpkin contain 2.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Boiled Pumpkin:

• 100 grams of Frozen Roasted Potatoes with Salt have 2 times more Potassium and 298 times more Sodium than Boiled Pumpkin.
• While 100 g of Boiled and Drained Pumpkin contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pumpkin contain similar levels of Iron per 100 grams.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Pumpkin lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 6.4 times more Energy, 5.3 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled Pumpkin.
• While 100 g of Boiled and Drained Pumpkin contain 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 100 grams of Boiled Pumpkin provide inadequate amounts of Energy and Protein