Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	50.3% 1460kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	35% 25.3g	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	37% 14g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	76% 0.99mg	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	39% 35mg	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	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	13% 130mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	39% 0.35mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	47.4% 1.1mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	12% 180mg	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% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 3.9 times more Vitamin B9, 2.2 times more Vitamin C and 2.6 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.2 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 5.8 times more Phosphorus, 3.2 times more Potassium, 19.4 times more Sodium and 1.7 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.6 times more Calcium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.4 times more Energy, 19.2 times more Fat, 20.1 times more Saturated Fat, 5.4 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Fiber and 3.5 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 4.9 times more Omega 3 and 12 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.