Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Butternut Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	90% 117g	184% 240g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.4g	g per day for Men 19-50 years
Fiber	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	18% 10g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	591% 5320μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	87.5% 7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 330mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.4% 864g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butternut Winter Squash vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Butternut Winter Squash has more Vitamin A, 2.7 times more Vitamin C and 14.4 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Butternut Winter Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butternut Winter Squash vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Butternut Winter Squash has 3.7 times more Calcium, 1.6 times more Magnesium, 1.3 times more Manganese and 1.3 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 2.5 times more Phosphorus, 87.3 times more Sodium and 2.3 times more Zinc than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Iron and Potassium per 1 kg.
• Both Raw Butternut Winter Squash 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:

• Raw Butternut Winter Squash has 1.6 times more Omega 3, 10.5 times more Sugars and more Fructose than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Energy, 49.9 times more Fat, 59.5 times more Saturated Fat, 15.9 times more Omega 6, 2 times more Carbohydrate and 2.3 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Butternut Winter Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.