Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Pumpkin

Weight per 300 calories

Frozen Crinkle Cut French Fried Potatoes with Salt

206g

Boiled Pumpkin

1500g

Frozen Crinkle Cut French Fried Potatoes with Salt have 7.3 times more energy per 100g than Boiled Pumpkin. It has average energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Pumpkin?

Macros Ratio

Protein Fat Carbs

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

Boiled Pumpkin

12%

85%

300 kcal ▼

Macro Nutrients

Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Pumpkin

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.6%10.3g

Fat

1.1%1.05g

10.3 gvs1.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.02%2.57g

Saturated Fat

1.73%0.56g

2.57 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.05%0.033g

Omega 3

1.88%0.03g

0.033 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.07%0.52g

Omega 6

0.18%0.03g

0.52 gvs0.03 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38%49.2g

Carbohydrate

56.5%73.5g

49.2 gvs73.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.6%0.43g

Sugars

43%31g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.43 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.14g

Glucose

0.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g

Sucrose

0.29 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.1g

Fiber

43.4%16.5g

4.1 gvs16.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.6%4.8g

Protein

19.3%11g

4.8 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Pumpkin

0%0μg

Vitamin A

480%4320μg

RAE, retinol activity equivalents

0 μgvs4320 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg

Vitamin B1

38.8%0.47mg

Thiamine

0.22 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.85%0.076mg

Vitamin B2

90%1.17mg

Riboflavin

0.076 mgvs1.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.5%4.4mg

Vitamin B3

38.7%6.2mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs6.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.4%0.92mg

Vitamin B5

60.3%3mg

Pantothenic acid

0.92 mgvs3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31%0.4mg

Vitamin B6

50.8%0.66mg

Pyridoxine

0.4 mgvs0.66 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.7μg

Vitamin B9

33.8%135μg

Folates and Folic Acid

63.7 μgvs135 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17.6%16mg

Vitamin C

78.3%70.5mg

Ascorbic acid

16 mgvs70.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.37%0.21mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.21 mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.6%4.3μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

4.3 μgvs12 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Crinkle Cut French Fried Potatoes with Saltvs Boiled Pumpkin

2.67%26.7mg

Calcium

22.5%225mg

26.7 mgvs225 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.6%0.16mg

Copper

152%1.37mg

0.16 mgvs1.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.27mg

Iron

107%8.55mg

1.27 mgvs8.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.3%43mg

Magnesium

32%135mg

43 mgvs135 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.32mg

Manganese

58%1.34mg

0.32 mgvs1.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.8%166mg

Phosphorus

64.3%450mg

166 mgvs450 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23%781mg

Potassium

101%3450mg

781 mgvs3450 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.87%1.03μg

Selenium

5.45%3μg

1.03 μgvs3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48%717mg

Sodium

1%15mg

717 mgvs15 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.35%0.7mg

Zinc

31.4%3.45mg

0.7 mgvs3.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.73%138g

Water

38%1405g

138 gvs1405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin:

Boiled and Drained Pumpkin contains more Vitamin A, 2.1 times more Vitamin B1, 15.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9, 4.5 times more Vitamin C, 58.4 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Pumpkin:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 47.8 times more Sodium than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 8.4 times more Calcium, 8.6 times more Copper, 6.7 times more Iron, 3.1 times more Magnesium, 4.1 times more Manganese, 2.7 times more Phosphorus, 4.4 times more Potassium, 2.9 times more Selenium, 4.9 times more Zinc and 10.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.8 times more Fat, 4.6 times more Saturated Fat and 17.4 times more Omega 6 than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.5 times more Carbohydrate, 72.3 times more Sugars, 4 times more Fiber and 2.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Pumpkin have similar amounts of Energy per 300 kcal.
Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltBoiled PumpkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Pumpkin

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Boiled Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: