Comparing Nutrients in 100 calories Baked Butternut Winter Squash VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Baked Butternut Winter Squash: 250g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 62g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4 times more energy per unit of mass than Baked Butternut Winter Squash, which is above average in comparison to other foods. Baked Butternut Winter Squash having low energy density.

Which food has more nutrients per 100 calories - Baked Butternut Winter Squash or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Baked Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.7% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	13% 17g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	0.25% 0.18g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	21% 8g	3.76% 1.43g	38g per day for Men 19-50 years
Protein	4% 2.25g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	155% 1395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.2% 0.11mg	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	12% 47.5μg	3.4% 13.7μg	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	42% 37.8mg	8.14% 7.33mg	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	21.5% 3.23mg	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	0.81% 8.07mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	10% 0.09mg	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	18.8% 1.5mg	5.82% 0.47mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	4.14% 17.4mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	5.9% 0.14mg	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	9.64% 67.5mg	8.6% 60.2mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	0.11% 0.062μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	2.95% 0.33mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	5.93% 220g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Butternut Winter Squash vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Baked Butternut Winter Squash has more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.5 times more Vitamin B9, 5.2 times more Vitamin C, 51.9 times more Vitamin E and 1.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Baked Butternut Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Butternut Winter Squash vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Baked Butternut Winter Squash has 12.7 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 4.2 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium, 20.1 times more Selenium, 1.3 times more Zinc and 5.6 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 24.3 times more Sodium than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Butternut Winter Squash has 5.4 times more Omega 3, 1.5 times more Carbohydrate, 27.3 times more Sugars, 5.6 times more Fiber and 1.4 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 14.2 times more Fat, 14.1 times more Saturated Fat and 5 times more Omega 6 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Baked Butternut Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.