Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	7.14% 207kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	NA	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	12.8% 0.17mg	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	11% 44μg	3.9% 15.6μg	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	12% 11mg	10.2% 9.2mg	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	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.2% 0.074mg	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	11% 0.88mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	9% 0.21mg	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	16.4% 115mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Mashed Acorn Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Mashed Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Mashed Acorn Winter Squash:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.6 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain more Vitamin A than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Mashed Acorn Winter Squash provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 5 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Mashed Acorn Winter Squash:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Copper, 3 times more Phosphorus, 1.4 times more Potassium, 116.3 times more Sodium and 3.1 times more Zinc than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 2 times more Calcium and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Mashed Acorn Winter Squash contain similar levels of Iron, Magnesium and Manganese per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.3 times more Energy, 62.4 times more Fat, 73.5 times more Saturated Fat, 2.7 times more Carbohydrate and 3.5 times more Protein than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.3 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in five ounces.