Comparing Nutrients in 500 calories Pumpkin FlowersVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Pumpkin Flowers

3333g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 9.7 times more energy per unit of mass than Raw Pumpkin Flowers, which is average in comparison to other foods. Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Pumpkin Flowers or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs Frozen Crinkle Cut French Fried Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.4%2.33g

Fat

17.6%17g

2.33 gvs17 g

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

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3.75%1.2g

Saturated Fat

13.4%4.28g

1.2 gvs4.28 g

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

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4.17%0.067g

Omega 3

3.42%0.055g

0.067 gvs0.055 g

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

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0.39%0.067g

Omega 6

5.1%0.87g

0.067 gvs0.87 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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84%109g

Carbohydrate

63%82g

109 gvs82 g

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

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Sugars

0.99%0.72g

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

NA gvs0.72 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

%0.24g

NA gvs0.24 g

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

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Sucrose

%0.48g

NA gvs0.48 g

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

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Fiber

18%6.85g

NA gvs6.85 g

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

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61.3%34.3g

Protein

14.3%8g

34.3 gvs8 g

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

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Vitamins

Pumpkin Flowersvs Frozen Crinkle Cut French Fried Potatoes with Salt

359%3233μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3233 μgvs0 μg

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

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117%1.4mg

Vitamin B1

30.3%0.36mg

Thiamine

1.4 mgvs0.36 mg

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

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192%2.5mg

Vitamin B2

9.75%0.13mg

Riboflavin

2.5 mgvs0.13 mg

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

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144%23mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

23 mgvs7.33 mg

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

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Vitamin B5

30.7%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

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Vitamin B6

51.6%0.67mg

Pyridoxine

NA mgvs0.67 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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492%1967μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

1967 μgvs106 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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1037%933mg

Vitamin C

29.3%26.4mg

Ascorbic acid

933 mgvs26.4 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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Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

NA mgvs0.34 mg

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

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Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

NA μgvs7.2 μg

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

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Minerals

Pumpkin Flowersvs Frozen Crinkle Cut French Fried Potatoes with Salt

130%1300mg

Calcium

4.45%44.5mg

1300 mgvs44.5 mg

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

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Copper

29.3%0.26mg

NA mgvs0.26 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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292%23.3mg

Iron

26.5%2.12mg

23.3 mgvs2.12 mg

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

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190%800mg

Magnesium

17%72mg

800 mgvs72 mg

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

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Manganese

23.4%0.54mg

NA mgvs0.54 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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233%1633mg

Phosphorus

39.6%277mg

1633 mgvs277 mg

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

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170%5767mg

Potassium

38.3%1301mg

5767 mgvs1301 mg

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

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42.4%23.3μg

Selenium

3.1%1.7μg

23.3 μgvs1.7 μg

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

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11%167mg

Sodium

79.7%1195mg

167 mgvs1195 mg

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

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Zinc

10.6%1.16mg

NA mgvs1.16 mg

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

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85.7%3172g

Water

6.2%230g

3172 gvs230 g

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

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Lets compare vitamin content per 500 calories of Pumpkin Flowers vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Pumpkin Flowers have more Vitamin A, 3.9 times more Vitamin B1, 19.7 times more Vitamin B2, 3.1 times more Vitamin B3, 18.5 times more Vitamin B9 and 35.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Raw Pumpkin Flowers as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Flowers vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Pumpkin Flowers have 29.2 times more Calcium, 11 times more Iron, 11.1 times more Magnesium, 5.9 times more Phosphorus, 4.4 times more Potassium, 13.6 times more Selenium and 13.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.2 times more Sodium than Raw Pumpkin Flowers.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Flowers have 1.3 times more Carbohydrate and 4.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Fat, 3.6 times more Saturated Fat and 13 times more Omega 6 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
Both Raw Pumpkin Flowers as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin FlowersVS Boiled Pumpkin FlowersFrozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Pumpkin FlowersPumpkin FlowersVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Pumpkin FlowersVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Pumpkin Flowers or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: