Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	23% 662kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	234% 39.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	188% 244g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	220% 83.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	13% 0.17mg	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	35% 141μg	10.2% 41μg	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	39% 35mg	1.5% 1.36mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	348% 3.13mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	283% 1188mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	98% 2.25mg	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	52.5% 367mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	123% 4169mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1583mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	425% 46.7mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Whole Roasted Squash Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Whole Roasted Squash Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Whole Roasted Squash Seeds:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 3.1 times more Vitamin B1, 7.5 times more Vitamin B3, 8 times more Vitamin B5, 5.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 25.7 times more Vitamin C than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 1.4 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Whole Roasted Squash Seeds:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 19.4 times more Sodium than Whole Roasted Squash Seeds.
• While 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 4.2 times more Calcium, 9 times more Copper, 5.3 times more Iron, 12.5 times more Magnesium, 3.2 times more Manganese, 2.4 times more Potassium and 30.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Whole Roasted Squash Seeds contain similar levels of Phosphorus per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Whole Pumpkin And Squash Seeds contains 3.1 times more Energy, 3.9 times more Fat, 2.9 times more Saturated Fat, 4.8 times more Omega 3, 34.5 times more Omega 6, 2.2 times more Carbohydrate, 9.2 times more Fiber and 7.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6