Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	23% 662kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.83% 0.14g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	14.6% 10.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	19% 10.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	34.5% 0.45mg	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	14.7% 59μg	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	34.3% 31mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	36.8% 0.33mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	52% 1.2mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.23% 304g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Vitamin B1, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin E and 2.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin C per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more Phosphorus, 1.5 times more Potassium and 58.2 times more Sodium than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.5 times more Calcium, 1.3 times more Magnesium, 1.7 times more Manganese and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Copper, Iron and Zinc per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.8 times more Energy, 25 times more Fat, 31.2 times more Saturated Fat, 8.2 times more Omega 6, 4.3 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 3.2 times more Omega 3 and 11.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.