Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	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	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	NA	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	3.9% 15.6μg	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	2.68% 2.4mg	10.2% 9.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Mashed Acorn Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted 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 Roasted Potatoes with Salt vs Mashed Acorn Winter Squash:

• 5 oz of Boiled and Mashed Acorn Winter Squash contain 3.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Mashed Acorn Winter Squash:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 99.3 times more Sodium than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.7 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mashed Acorn Winter Squash contain similar levels of Iron per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.7 times more Energy, 3 times more Carbohydrate and 3.3 times more Protein than Mashed Acorn Winter Squash.
• Both Frozen Roasted Potatoes with Salt and Mashed Acorn Winter Squash offer comparable quantities of Fiber per five ounces.
• 5 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Energy and Protein