Comparing Nutrients in 1 pound Squash Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Squash Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	87.4% 2536kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	123% 39.3g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	553% 94g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	96% 125g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	1.8% 1.3g	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	0.94% 0.68g	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	% 0.59g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 5.13g	% 0.77g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	245% 137g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	60% 0.78mg	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	65.8% 263μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.58% 8.6mg	59.5% 53.5mg	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	66% 9.9mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	677% 6.1mg	73% 0.66mg	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	500% 40mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	639% 2685mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	896% 20.6mg	43% 0.99mg	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	799% 5593mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	322% 35.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Squash Seed Kernels VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Squash Seed Kernels versus 1 lb of Oven-heated 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 pound of Squash Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Squash Seed Kernels has 2.2 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B9, 21.8 times more Vitamin E and 3.2 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.2 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Dried Pumpkin And Squash Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Squash Seed Kernels vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Squash Seed Kernels has 3.5 times more Calcium, 9.3 times more Copper, 11.8 times more Iron, 21.1 times more Magnesium, 20.7 times more Manganese, 12.7 times more Phosphorus, 1.7 times more Potassium, 94 times more Selenium and 19.5 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 55.9 times more Sodium than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Squash Seed Kernels has 3.5 times more Energy, 9.6 times more Fat, 8 times more Saturated Fat, 6.7 times more Omega 3, 73.2 times more Omega 6, 2.6 times more Fiber and 12 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.6 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6