Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	24% 31g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	39.6% 22g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	NA	27.8% 250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	109% 1.42mg	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	50% 200μg	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	379% 341mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	15% 150mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	108% 0.97mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	NA	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	NA	85.2% 1.96mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Baby Zucchini Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Baby Zucchini Squash 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 Baby Zucchini Squash:

• 1 kg of Raw Baby Zucchini Squash contains 20.1 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 Baby Zucchini Squash:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 99.3 times more Sodium than Baby Zucchini Squash.
• While 1 kg of Raw Baby Zucchini Squash contains 1.4 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baby Zucchini Squash contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 6 times more Energy, 8.4 times more Carbohydrate and 2.4 times more Fiber than Baby Zucchini Squash.
• Both Frozen Roasted Potatoes with Salt and Baby Zucchini Squash offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baby Zucchini Squash provide inadequate amounts of Energy