Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25% 0.32mg	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	12% 47.6μg	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	3.75% 3.37mg	39.5% 35.5mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	11.7% 0.11mg	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	12.4% 0.99mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	NA	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.3% 0.35mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Zucchini Summer Squash with Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Zucchini Summer Squash with Skin:

• 7 oz of Raw Zucchini Summer Squash with Skin contain 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Zucchini Summer Squash with Skin:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron, 1.7 times more Potassium and 37.3 times more Sodium than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 7.5 times more Energy, 8.4 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy