Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Winter Squash

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Baked Winter Squash: 1351g

Frozen Crinkle Cut French Fried Potatoes with Salt have 3.9 times more energy per 100g than Baked Winter Squash. It has average energy density when compared to other foods. Baked All Varieties Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Baked Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	92% 120g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	61.5% 44.6g	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	0% 0g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	100% 38g	38g per day for Men 19-50 years
Protein	14.3% 8g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	167% 2.18mg	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	26.5% 106μg	67.6% 270μg	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	29.3% 26.4mg	144% 130mg	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	2.3% 0.34mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Winter Squash	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	123% 1.1mg	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	26.5% 2.12mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	110% 2.53mg	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	39.6% 277mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	6.2% 230g	32.6% 1206g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Baked Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Baked Winter Squash?

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Winter Squash:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1 than Baked Winter Squash.
• While 500 kcal of Baked All Varieties Winter Squash contain more Vitamin A, 7.1 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9, 4.9 times more Vitamin C, 4.7 times more Vitamin E and 8.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Winter Squash provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Winter Squash:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 88.4 times more Sodium than Baked Winter Squash.
• While 500 kcal of Baked All Varieties Winter Squash contain 6.7 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 4.7 times more Manganese, 2.5 times more Potassium, 2.6 times more Zinc and 5.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Winter Squash contain similar levels of Phosphorus per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked All Varieties Winter Squash lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.6 times more Fat and 4.4 times more Saturated Fat than Baked Winter Squash.
• While 500 kcal of Baked All Varieties Winter Squash contain 22.7 times more Omega 3, 1.5 times more Carbohydrate, 62 times more Sugars, 5.5 times more Fiber and 1.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Winter Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked All Varieties Winter Squash provide inadequate amounts of Omega 6 in 500 calories.