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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Acorn Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	36.4% 47.3g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	19.3% 77μg	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	55.4% 50mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	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	39.7% 3.18mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	23.3% 163mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	46.3% 1574mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.8% 398g	7.73% 286g	3700g per day for Men 19-50 years

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

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

• 1 pound of Acorn Winter Squash has more Vitamin A 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 3.1 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Raw Acorn Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Acorn Winter Squash has 2.5 times more Calcium and 1.4 times more Water 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 2.2 times more Copper, 1.3 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Sodium and 3.1 times more Zinc than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Acorn Winter Squash lack sufficient amounts of Zinc
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Acorn Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4 times more Energy, 51.3 times more Fat, 51.5 times more Saturated Fat, 2.6 times more Carbohydrate, 1.5 times more Fiber and 3.1 times more Protein than Raw Acorn Winter Squash.
• 1 pound of Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Acorn Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.