Comparing Nutrients in 1 kilogram Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.8% 29.6g	184% 240g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	37% 14g	52.6% 20g	38g per day for Men 19-50 years
Protein	11% 6.1g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	151% 1.96mg	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	25% 100μg	77.5% 310μg	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	30% 27mg	85.6% 77mg	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	8% 1.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	85.6% 0.77mg	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	88.8% 7.1mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	68.3% 1.57mg	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	30% 210mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	26% 960g	18% 671g	3700g per day for Men 19-50 years

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

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 9.3 times more Vitamin B5, 4.7 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.9 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Magnesium, 1.6 times more Manganese, 3.9 times more Phosphorus, 4 times more Potassium and 69.8 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Copper, Iron and Zinc per 1 kg.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 5.7 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 11.2 times more Energy, 71.3 times more Fat, 83.3 times more Saturated Fat, 23.1 times more Omega 6, 8.1 times more Carbohydrate, 1.4 times more Fiber and 3.8 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 1 kg.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.