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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Summer Squash with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	40% 52g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	1.9% 1.37g	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	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	NA	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	9.92% 39.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	8.93% 0.71mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	NA	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	NA	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	11% 77.4mg	NA	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	NA	11mg per day for Men 19-50 years
Water	5.03% 186g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Summer Squash with Salt have 3.2 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 Boiled Summer Squash with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Summer Squash with Salt have 1.8 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron, 2.3 times more Potassium and 1.3 times more Sodium than Boiled and Drained All Varieties Summer Squash 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 Boiled Summer Squash with Salt have 3.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6.4 times more Energy, 6.1 times more Carbohydrate, 1.9 times more Fiber and 2.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Energy and Protein