Comparing Nutrients in 1 pound Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.03% 59kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	91% 119g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	4.3% 3.13g	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	16.7% 6.35g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	NA	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	11.3% 45.4μg	NA	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	13.6% 12.2mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	NA	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	40.3% 3.22mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	NA	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	NA	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	13.6% 95mg	NA	700mg per day for Men 19-50 years
Potassium	13% 435mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	11.8% 436g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Frozen Roasted Potatoes with Salt per 1 lb

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

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

• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid has 1.6 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 Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Frozen Roasted Potatoes with Salt:

• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid has 1.4 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 4.7 times more Potassium and 59.6 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 9.8 times more Energy, 8.8 times more Carbohydrate, 1.9 times more Fiber and 3.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Energy and Protein