Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.86% 13g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	6.93% 5.02g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 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	NA	3.97% 16μg	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	7.7% 6.95mg	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	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	NA	7.7% 0.069mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.4% 0.22mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 2.1 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Iron, 3.8 times more Potassium and 16.6 times more Sodium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 1.4 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.7 times more Energy, 4 times more Carbohydrate, 1.9 times more Fiber and 3.4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 3.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein