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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Pumpkin with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	32% 288μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	14% 0.18mg	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	2.25% 9μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.22% 4.7mg	14.8% 13.3mg	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	5.33% 0.8mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Boiled Pumpkin with Salt VS Oven-heated Frozen French Fries per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Pumpkin with Salt versus 100 g of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Pumpkin with Salt have 2.5 times more Vitamin B2 and 7.3 times more Vitamin E than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 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.
• 100 grams of Boiled Pumpkin with Salt have insufficient amounts of Vitamin K
• 100 grams of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Boiled and Drained Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 100 grams.

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

• 100 grams of Boiled Pumpkin with Salt have 7.4 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 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.
• Both Boiled and Drained Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Pumpkin with Salt have 7.4 times more Sugars than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 9.3 times more Energy, 74.6 times more Fat, 27.8 times more Saturated Fat, 6.7 times more Carbohydrate, 2.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Pumpkin with Salt.
• 100 grams of Boiled Pumpkin with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.