Comparing Nutrients in 100 grams 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	4.38% 127kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	NA	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	NA	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	3.96% 2.22g	1.84% 1.03g	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	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.7% 0.15mg	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	7.5% 30μg	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	1.9% 1.7mg	2.56% 2.3mg	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	1.5% 15mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.098mg	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	6.25% 0.5mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	NA	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	NA	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Summer Squash, Zucchini, Italian Style per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Canned Summer Squash, Zucchini, Italian Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Canned Summer Squash, Zucchini, Italian Style:

• 100 g of Canned Summer Squash, Zucchini, Italian Style contain 1.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Canned Summer Squash, Zucchini, Italian Style:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy and Protein