Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	13.2% 17g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	31% 11.8g	13% 5g	38g per day for Men 19-50 years
Protein	18% 10g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.2% 0.35mg	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	NA	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	58.5% 52.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	NA	32.8% 0.29mg	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	28.3% 2.27mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	NA	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	NA	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	9.07% 1mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Crookneck And Straightneck Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Boiled Crookneck And Straightneck Summer Squash:

• 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 6.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Boiled Crookneck And Straightneck Summer Squash:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Iron, 2.5 times more Potassium and 298 times more Sodium than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.5 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 6.7 times more Energy, 6.9 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein