Comparing Nutrients in 100 grams Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	5.55% 161kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	3.45% 2.5g	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	0% 0g	1.9% 1.38g	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	% 0.12g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.05g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	4.5% 2.5g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	4.08% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	12.5% 0.16mg	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	5.5% 22μg	6% 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	13% 12mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	5.9% 0.053mg	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	9.38% 0.75mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.52% 0.22mg	7.7% 0.18mg	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	14% 97mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	7.68% 261mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.7% 63g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Zucchini Summer Squash with Skin per 100 g

Compare the macro and micronutrient content in 100 g of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 100 g of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Zucchini Summer Squash with Skin:

• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 4.7 times more Vitamin B3 and 2.4 times more Vitamin B5 than Zucchini Summer Squash with Skin.
• While 100 g of Raw Zucchini Summer Squash with Skin contain 3 times more Vitamin B2, 1.5 times more Vitamin C and 1.9 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Zucchini Summer Squash with Skin:

• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.7 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 48.9 times more Sodium and 1.3 times more Zinc than Zucchini Summer Squash with Skin.
• While 100 g of Raw Zucchini Summer Squash with Skin contain 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 9.5 times more Energy, 16 times more Fat, 12.9 times more Saturated Fat, 8.8 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Zucchini Summer Squash with Skin.
• While 100 g of Raw Zucchini Summer Squash with Skin contain 3.4 times more Omega 3 and 8.6 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 100 grams of Zucchini Summer Squash with Skin provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6 in 100 grams.