Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.3% 214mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	NA	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Spaghetti Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Spaghetti Winter Squash 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 Spaghetti Winter Squash:

• Both Frozen Roasted Potatoes with Salt and Raw Spaghetti Winter Squash have similar amounts of vitamins per 7 oz
• 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 Spaghetti Winter Squash:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Iron, 4.2 times more Potassium and 17.5 times more Sodium than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.5 times more Calcium and 1.3 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 4.1 times more Energy, 3.8 times more Carbohydrate, 1.7 times more Fiber and 3.5 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 4 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein