Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	43.8% 1270kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	16.4% 12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	37% 14g	38g per day for Men 19-50 years
Protein	39.6% 22g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	NA	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.3% 0.42mg	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	NA	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	15% 150mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	89% 0.8mg	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	62.5% 5mg	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	42% 0.97mg	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	NA	30% 210mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	26% 960g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 kg of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.7 times more Potassium and 59.6 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 1 kg of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contains 1.4 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 9.8 times more Energy, 8.8 times more Carbohydrate, 1.9 times more Fiber and 3.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• 1 kilogram of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Energy and Protein