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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 182g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 3.7 times more Vitamin C and 2.3 times more Vitamin K than Raw Spaghetti Winter Squash.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 6.8 times more Phosphorus, 3.5 times more Potassium, 20.5 times more Sodium and 1.8 times more Zinc than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.8 times more Calcium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.7 times more Energy, 8.8 times more Fat, 10.7 times more Saturated Fat, 2.8 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 3.7 times more Protein than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 9.3 times more Omega 3 and 13.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.