Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29.6% 0.38mg	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	15.4% 61.5μg	9.43% 37.7μg	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	17% 15.3mg	24% 21.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19% 0.17mg	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	15.4% 1.23mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	21% 0.48mg	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	23% 161mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Acorn Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Baked Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Acorn Winter Squash:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Acorn Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A
• 7 ounces of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Acorn Winter Squash:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Phosphorus, 87.3 times more Sodium and 2 times more Zinc than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 3.4 times more Calcium, 1.5 times more Iron, 2 times more Magnesium and 1.5 times more Manganese than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Acorn Winter Squash contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Baked Acorn Winter Squash lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.6 times more Energy, 35.6 times more Fat, 43.1 times more Saturated Fat, 1.6 times more Carbohydrate and 2.1 times more Protein than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 2.3 times more Omega 3 and 2.2 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 7 ounces of Baked Acorn Winter Squash provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Acorn Winter Squash provide inadequate amounts of Omega 6 in seven ounces.