Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	50.3% 1460kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	23% 29.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	23.3% 17g	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	0% 0g	NA	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	34.2% 13g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	34.6% 0.45mg	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	77.5% 310μg	20% 80μg	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	85.6% 77mg	41% 37mg	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	6.67% 1mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	13% 130mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	52.2% 0.47mg	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	77.5% 6.2mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	100% 2.3mg	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	116% 810mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 671g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 2.6 times more Vitamin B1, 5.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 3.2 times more Phosphorus, 2 times more Potassium, 1.5 times more Sodium and 1.7 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 1.5 times more Manganese and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 10.4 times more Energy, 38.4 times more Fat, 46.3 times more Saturated Fat, 8.1 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 2.1 times more Omega 3 and 8 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Omega 6 in one kilogram.