Comparing Nutrients in 500 calories Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Frozen Butternut Winter Squash

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Frozen Butternut Winter Squash: 877g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.8 times more energy per 100g than Frozen Butternut Winter Squash. It has above average energy density when compared to other foods. Frozen Butternut Winter Squash, Unprepared having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	97% 126g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	34.2% 25g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	30% 11.4g	38g per day for Men 19-50 years
Protein	14% 7.8g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	74.2% 0.96mg	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	17% 68.3μg	52.6% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.7% 36.6mg	60.4% 54.4mg	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	2.07% 0.31mg	108% 16.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	49.7% 0.45mg	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	29% 2.33mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	95% 2.18mg	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	43% 301mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	5.3% 196g	19.6% 724g	3700g per day for Men 19-50 years

Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt VS Frozen Butternut Winter Squash Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Butternut Winter Squash, Unprepared contain more Vitamin A, 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 1.5 times more Vitamin C, 52.3 times more Vitamin E and 1.7 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 per 500 calories.
• 500 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Frozen Butternut Winter Squash:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Phosphorus and 69.2 times more Sodium than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 6.3 times more Calcium, 3.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.3 times more Potassium, 19.8 times more Selenium and 3.7 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Butternut Winter Squash contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 18.2 times more Fat and 18.2 times more Saturated Fat than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 4.1 times more Omega 3, 1.5 times more Carbohydrate, 27.6 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Frozen Butternut Winter Squash offer comparable quantities of Energy per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 6 in 500 calories.