Comparing Nutrients in 300 calories Winter Squash VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Winter Squash: 882g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more energy per unit of mass than Raw All Varieties Winter Squash, which is above average in comparison to other foods. Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Winter Squash or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	35% 13.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	24.7% 0.32mg	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	53% 212μg	10.2% 41μg	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	121% 109mg	24.4% 22mg	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	7.06% 1.06mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.1% 9.7μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.7% 247mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	30% 0.27mg	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	64% 5.1mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	17.7% 0.41mg	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	29% 203mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	91% 3088mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	21.4% 792g	3.18% 118g	3700g per day for Men 19-50 years

Winter Squash VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Winter Squash or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Winter Squash vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Winter Squash have more Vitamin A, 9.5 times more Vitamin B2, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6, 5.2 times more Vitamin B9, 4.9 times more Vitamin C, 5.7 times more Vitamin E and 2.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Winter Squash and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw All Varieties Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Winter Squash vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Winter Squash have 10.2 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 3.5 times more Manganese, 3.5 times more Potassium, 18.9 times more Selenium, 2.5 times more Zinc and 6.7 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 20.6 times more Sodium than Raw All Varieties Winter Squash.
• Both Winter Squash and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Winter Squash have 9.2 times more Omega 3, 1.5 times more Carbohydrate, 35.9 times more Sugars, 3.1 times more Fiber and 1.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.3 times more Fat and 8.5 times more Saturated Fat than Raw All Varieties Winter Squash.
• Both Winter Squash and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw All Varieties Winter Squash as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 300 calories.