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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.1% 177kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	35% 45.6g	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	NA	27.5% 10.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	84% 757μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	18% 72.6μg	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	17.6% 16mg	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

	Boiled Frozen Butternut Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	33% 2.63mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	9.07% 63.5mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	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	0.6% 9.07mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	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

Lets compare vitamin content per 1 pound of Boiled Frozen Butternut Winter Squash vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Frozen Butternut Winter Squash no Salt has more Vitamin A and 1.3 times more Vitamin B2 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Boiled Frozen Butternut Winter Squash no Salt has 1.5 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 6.9 times more Phosphorus, 3.5 times more Potassium, 195.5 times more Sodium and 3.3 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Oven-heated 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:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Energy, 73.3 times more Fat, 77.3 times more Saturated Fat, 25.7 times more Omega 6, 2.7 times more Carbohydrate and 2 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 3 per 1 lb.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.