Comparing Nutrients in 1 pound Boiled Summer Squash, Zucchini, Includes Skin VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	83.6% 109g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	1.3% 0.95g	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	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	12% 4.54g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	68.4% 0.89mg	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	31.8% 127μg	35% 141μg	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	65% 58.5mg	39% 35mg	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	3.63% 0.54mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	39% 0.35mg	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	21% 1.68mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	24% 168mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	35.2% 1197mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.7% 432g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have more Vitamin A, 1.7 times more Vitamin C and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Vitamin B1, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4 times more Calcium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Copper, 1.7 times more Iron, 2.2 times more Phosphorus, 1.4 times more Potassium and 116.3 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium, Manganese and Zinc per 1 lb.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.9 times more Omega 3 and 8.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Energy, 13.9 times more Fat, 17.3 times more Saturated Fat, 4.4 times more Omega 6, 8.9 times more Carbohydrate, 2 times more Fiber and 2.1 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.