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

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Spaghetti Winter Squash: 1613g

Frozen Crinkle Cut French Fried Potatoes with Salt have 4.7 times more energy per 100g than Spaghetti Winter Squash. It has average energy density when compared to other foods. Raw Spaghetti Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	85.7% 111g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	61.4% 44.5g	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	63.7% 24g	38g per day for Men 19-50 years
Protein	14.3% 8g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	49.7% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	125% 1.63mg	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	48.4% 194μg	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	37.6% 34mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	4.45% 44.5mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	66.3% 0.6mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	87.7% 2mg	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	27.6% 194mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	6.2% 230g	40% 1477g	3700g per day for Men 19-50 years

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

• Raw Spaghetti Winter Squash contains more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C, 6.1 times more Vitamin E and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Phosphorus and 4.4 times more Sodium than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 8.3 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 1.3 times more Potassium, 2.8 times more Selenium, 2.6 times more Zinc and 6.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Fat and 2.3 times more Saturated Fat than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 43.9 times more Omega 3, 1.7 times more Omega 6, 1.4 times more Carbohydrate, 61.9 times more Sugars, 3.5 times more Fiber and 1.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Spaghetti Winter Squash have similar amounts of Energy per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.