Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	11% 319kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	16% 21g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	5.4% 3.9g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.9% 5g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	19% 0.25mg	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% 43.7μg	9.43% 37.7μg	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	26% 23.4mg	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14.3% 0.13mg	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	18.6% 1.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	15% 0.34mg	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	27.5% 192mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Baked Butternut Winter Squash with Salt per 7 oz

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

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Baked Butternut Winter Squash with Salt.
• While 7 oz of Baked Butternut Winter Squash with Salt contain more Vitamin A, 1.3 times more Vitamin C and 12.9 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Baked Butternut Winter Squash with Salt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium and 3.1 times more Zinc than Baked Butternut Winter Squash with Salt.
• While 7 oz of Baked Butternut Winter Squash with Salt contain 3.2 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Baked Butternut Winter Squash with Salt lack sufficient amounts of Zinc
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4 times more Energy, 57 times more Fat, 56.9 times more Saturated Fat, 2.6 times more Carbohydrate and 2.8 times more Protein than Baked Butternut Winter Squash with Salt.
• While 7 oz of Baked Butternut Winter Squash with Salt contain 6.8 times more Sugars and 1.4 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.