Comparing Nutrients in 14 ounces Whole Roasted Squash Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Whole Roasted Squash Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	61% 1770kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	79.4% 77g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	204% 34.8g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	192% 73g	21% 7.94g	38g per day for Men 19-50 years
Protein	131% 73.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	60% 0.78mg	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	8.93% 35.7μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	34% 30.6mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	304% 2.74mg	34% 0.31mg	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	164% 13mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	85.6% 1.97mg	27% 0.62mg	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	52% 365mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	107% 3647mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	372% 41mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Roasted Squash Seeds VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Roasted Squash Seeds versus 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Roasted Squash Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Whole Roasted Squash Seeds have 1.4 times more Vitamin B2 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B1, 7.5 times more Vitamin B3, 8 times more Vitamin B5, 5.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 25.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• 14 ounces of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Whole Roasted Squash Seeds vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Whole Roasted Squash Seeds have 4.2 times more Calcium, 9 times more Copper, 5.3 times more Iron, 12.5 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium and 30.3 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 19.4 times more Sodium than Roasted Whole Pumpkin And Squash Seeds.
• Both Whole Roasted Squash Seeds and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Roasted Squash Seeds have 3.1 times more Energy, 3.9 times more Fat, 2.9 times more Saturated Fat, 4.8 times more Omega 3, 34.5 times more Omega 6, 2.2 times more Carbohydrate, 9.2 times more Fiber and 7.9 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6