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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Winter Squash	10%	3%	87%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	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	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.37% 12g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.3% 3.1g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	17% 0.22mg	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	8.5% 34μg	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	19.4% 17.4mg	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	0.94% 0.14mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Winter Squash	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.1mg	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	11% 0.88mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	10% 0.23mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	14.6% 496mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	2.7% 0.3mg	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 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 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 Winter Squash:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.5 times more Vitamin B1, 4.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain more Vitamin A, 1.7 times more Vitamin B2 and 1.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Magnesium, 3.5 times more Phosphorus, 87.3 times more Sodium and 1.6 times more Zinc than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 2.2 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 Winter Squash contain similar levels of Copper, Iron, Manganese and Potassium per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Winter Squash lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw All Varieties 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, 38.4 times more Fat, 46.3 times more Saturated Fat, 2.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 2.2 times more Omega 3 and 10.5 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 5 ounces of Winter Squash provide inadequate amounts of Energy and Protein
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw All Varieties Winter Squash provide inadequate amounts of Omega 6 in five ounces.