Comparing Nutrients in 1 pound Frozen Butternut Winter Squash VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Butternut Winter Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.9% 259kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	91% 119g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	15.5% 5.9g	31% 11.8g	38g per day for Men 19-50 years
Protein	14.3% 8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	121% 1089μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	27.2% 109μg	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	31.2% 28mg	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	56% 8.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	50% 4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	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	14.3% 100mg	NA	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	10% 374g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Butternut Winter Squash VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Butternut Winter Squash 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 Frozen Butternut Winter Squash vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Butternut Winter Squash has 3.6 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 Frozen Butternut Winter Squash vs Frozen Roasted Potatoes with Salt:

• 1 pound of Frozen Butternut Winter Squash has 1.9 times more Calcium, 1.8 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.1 times more Potassium and 149 times more Sodium than Frozen Butternut Winter Squash, Unprepared.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Butternut Winter Squash has 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.2 times more Energy, 1.8 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• 1 pound of Frozen Butternut Winter Squash provide inadequate amounts of Energy