Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Hubbard Winter Squash

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Hubbard Winter Squash: 1250g

Frozen Roasted Potatoes with Salt have 3.2 times more energy per 100g than Hubbard Winter Squash. It has average energy density when compared to other foods. Raw Hubbard Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Hubbard Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	102% 1.64g	1.6g per day for Men 19-50 years
Omega 6	NA	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	83.7% 109g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	68% 49.4g	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	27% 10.2g	128% 48.8g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	NA	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	148% 1.93mg	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	NA	50% 200μg	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	7.44% 6.7mg	153% 138mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	5.9% 59mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	NA	89% 0.8mg	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	24.6% 1.97mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	NA	56.5% 238mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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	NA	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	NA	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	NA	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.24% 268g	29.7% 1100g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Hubbard Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Hubbard Winter Squash?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Hubbard Winter Squash:

• 500 kcal of Raw Hubbard Winter Squash contain 20.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Hubbard Winter Squash:

• 500 calories of Frozen Roasted Potatoes with Salt have 13.4 times more Sodium than Hubbard Winter Squash.
• While 500 kcal of Raw Hubbard Winter Squash contain 3 times more Calcium, 2.5 times more Iron, 2.3 times more Potassium and 4.1 times more Water than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Hubbard Winter Squash contain 18.2 times more Sugars, 4.8 times more Fiber and 2.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Hubbard Winter Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.