Comparing Nutrients in 100 grams Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	0.48% 14kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.97g	18.4% 24g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	0.29% 0.21g	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	0% 0g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	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	2% 8μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.1% 3.7mg	8.56% 7.7mg	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	0.8% 0.12mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	8.56% 0.077mg	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% 0.48mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	6.83% 0.16mg	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	3.57% 25mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 2 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B3, 1.7 times more Vitamin B5, 4.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.5 times more Manganese and 1.4 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 3.2 times more Phosphorus, 2 times more Potassium, 1.5 times more Sodium and 1.7 times more Zinc than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Zinc
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 2.1 times more Omega 3 and 8 times more Sugars than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.4 times more Energy, 38.4 times more Fat, 46.3 times more Saturated Fat, 8.1 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy
• 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 100 grams.