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

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Mashed Hubbard Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	49.7% 64.6g	184% 240g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	76.3% 29g	52.6% 20g	38g per day for Men 19-50 years
Protein	26.4% 15g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	222% 2000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	72.2% 65mg	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	8.33% 10μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	35% 2.8mg	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	54.8% 1.26mg	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	20% 140mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	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	9.1% 1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.6% 911g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Mashed Hubbard Winter Squash versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Mashed Hubbard Winter Squash has more Vitamin A than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Mashed Hubbard Winter Squash has 1.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 5.8 times more Phosphorus, 1.8 times more Potassium, 69.8 times more Sodium and 3.4 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Hubbard Winter Squash has 6.1 times more Omega 3, 14 times more Sugars and 1.5 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.9 times more Energy, 13.5 times more Fat, 16.4 times more Saturated Fat, 3.7 times more Carbohydrate and 1.6 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• 1 kilogram of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Mashed Hubbard Winter Squash as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.