Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	20% 576kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	12.4% 16g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	10.6% 7.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	18% 10g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.7% 0.2mg	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	9.07% 36.3μg	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	18.6% 16.8mg	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% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	NA	23.7% 0.21mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	45.4% 1.04mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	26% 880mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Cooked Frozen Summer Squash, Zucchini, Includes Skin 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 1 lb of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 2.2 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.3 times more Potassium and 149 times more Sodium than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 lb of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Iron per one pound.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 7.5 times more Energy, 7.3 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 1 lb of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contains 2.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy