Comparing Nutrients in 300 calories PumpkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Pumpkin

1154g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 6.2 times more energy per unit of mass than Raw Pumpkin, which is above average in comparison to other foods. Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Pumpkinvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

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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1.2%1.15g

Fat

9.85%9.56g

1.15 gvs9.56 g

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

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1.88%0.6g

Saturated Fat

6.3%2g

0.6 gvs2 g

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

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2.16%0.035g

Omega 3

2.1%0.034g

0.035 gvs0.034 g

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

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0.14%0.023g

Omega 6

3.1%0.53g

0.023 gvs0.53 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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57.7%75g

Carbohydrate

39.4%51.2g

75 gvs51.2 g

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

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44%32g

Sugars

0.75%0.54g

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

32 gvs0.54 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.22g

NA gvs0.22 g

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

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Sucrose

%0.32g

NA gvs0.32 g

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

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15%5.77g

Fiber

11.3%4.3g

5.77 gvs4.3 g

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

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20.6%11.5g

Protein

8.35%4.68g

11.5 gvs4.68 g

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

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Vitamins

Pumpkinvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

546%4915μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4915 μgvs0 μg

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

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48%0.58mg

Vitamin B1

19%0.23mg

Thiamine

0.58 mgvs0.23 mg

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

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98%1.27mg

Vitamin B2

4.44%0.058mg

Riboflavin

1.27 mgvs0.058 mg

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

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43.3%6.92mg

Vitamin B3

25%3.98mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs3.98 mg

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

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68.8%3.44mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

3.44 mgvs0.91 mg

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

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54%0.7mg

Vitamin B6

24.7%0.32mg

Pyridoxine

0.7 mgvs0.32 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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46%185μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

185 μgvs41 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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115%104mg

Vitamin C

24.4%22mg

Ascorbic acid

104 mgvs22 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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81.5%12.2mg

Vitamin E

1.24%0.19mg

Tocopherols and Tocotrienols

12.2 mgvs0.19 mg

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

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10.6%12.7μg

Vitamin K

3.57%4.3μg

Phytomenadione or phylloquinone

12.7 μgvs4.3 μg

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

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Minerals

Pumpkinvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

24.2%242mg

Calcium

2.42%24.2mg

242 mgvs24.2 mg

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

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163%1.47mg

Copper

30%0.27mg

1.47 mgvs0.27 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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115%9.23mg

Iron

17.5%1.4mg

9.23 mgvs1.4 mg

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

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33%138mg

Magnesium

12.4%52mg

138 mgvs52 mg

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

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62.7%1.44mg

Manganese

17.7%0.41mg

1.44 mgvs0.41 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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72.5%508mg

Phosphorus

26%181mg

508 mgvs181 mg

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

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115%3923mg

Potassium

26%878mg

3923 mgvs878 mg

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

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6.3%3.46μg

Selenium

0.34%0.19μg

3.46 μgvs0.19 μg

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

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0.77%11.5mg

Sodium

48.6%729mg

11.5 mgvs729 mg

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

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33.6%3.7mg

Zinc

6.78%0.75mg

3.7 mgvs0.75 mg

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

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28.6%1057g

Water

3.18%118g

1057 gvs118 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 Pumpkin vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Pumpkin has more Vitamin A, 2.5 times more Vitamin B1, 22 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 4.5 times more Vitamin B9, 4.7 times more Vitamin C, 65.6 times more Vitamin E and 3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Raw Pumpkin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 kcal.

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

Raw Pumpkin has 10 times more Calcium, 5.4 times more Copper, 6.6 times more Iron, 2.7 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 4.5 times more Potassium, 18.6 times more Selenium, 5 times more Zinc and 9 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 63.1 times more Sodium than Raw Pumpkin.

Comparison of macro-nutrients per 300 calories:

Raw Pumpkin has 1.5 times more Carbohydrate, 58.9 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.3 times more Fat, 3.4 times more Saturated Fat and 22.9 times more Omega 6 than Raw Pumpkin.
Both Raw Pumpkin and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
Both Raw Pumpkin as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled PumpkinPumpkinVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories PumpkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: