Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	8.7% 252kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	7.87% 4.4g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	NA	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.2% 0.3mg	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	15% 59.5μg	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	5.07% 4.56mg	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	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	NA	21.6% 0.19mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 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	NA	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	NA	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Summer Squash, Zucchini, Italian Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Canned Summer Squash, Zucchini, Italian Style 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 Canned Summer Squash, Zucchini, Italian Style:

• 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.4 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 Canned Summer Squash, Zucchini, Italian Style:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.4 times more Iron, 1.3 times more Sodium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.4 times more Energy, 3.8 times more Carbohydrate and 2.2 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• 7 ounces of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy and Protein