Comparing Nutrients in 100 calories Zucchini Summer Squash with SkinVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

Zucchini Summer Squash with Skin

588g

Frozen Crinkle Cut French Fried Potatoes with Salt

68.5g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.6 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is average in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Zucchini Summer Squash with Skin

24%

14%

62%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

100 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skinvs Frozen Crinkle Cut French Fried Potatoes with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.94%1.9g

Fat

3.52%3.4g

1.9 gvs3.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.54%0.49g

Saturated Fat

2.67%0.86g

0.49 gvs0.86 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.4%0.36g

Omega 3

0.68%0.011g

0.36 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.04%0.18g

Omega 6

1.02%0.17g

0.18 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.3g

Carbohydrate

12.6%16.4g

18.3 gvs16.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.3%14.7g

Sugars

0.2%0.14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.7 gvs0.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11%8.1g

Fructose

0%0g

≤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]

8.1 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.3g

Glucose

%0.048g

6.3 gvs0.048 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g

Sucrose

%0.096g

0.29 gvs0.096 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.5%5.9g

Fiber

3.6%1.37g

5.9 gvs1.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.7%7.1g

Protein

2.86%1.6g

7.1 gvs1.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Zucchini Summer Squash with Skinvs Frozen Crinkle Cut French Fried Potatoes with Salt

6.54%59μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

59 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg

Vitamin B1

6.05%0.073mg

Thiamine

0.26 mgvs0.073 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.5%0.55mg

Vitamin B2

1.95%0.025mg

Riboflavin

0.55 mgvs0.025 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.6%2.65mg

Vitamin B3

9.16%1.47mg

Niacin, nicotinic acid, niacinamide

2.65 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

6.14%0.31mg

Pantothenic acid

1.2 mgvs0.31 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.8%0.96mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.96 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.3%141μg

Vitamin B9

5.3%21.2μg

Folates and Folic Acid

141 μgvs21.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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117%105mg

Vitamin C

5.86%5.27mg

Ascorbic acid

105 mgvs5.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.7%0.71mg

Vitamin E

0.46%0.068mg

Tocopherols and Tocotrienols

0.71 mgvs0.068 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25.3μg

Vitamin K

1.2%1.44μg

Phytomenadione or phylloquinone

25.3 μgvs1.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Zucchini Summer Squash with Skinvs Frozen Crinkle Cut French Fried Potatoes with Salt

9.4%94mg

Calcium

0.89%8.9mg

94 mgvs8.9 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.6%0.31mg

Copper

5.86%0.053mg

0.31 mgvs0.053 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.2%2.18mg

Iron

5.3%0.42mg

2.18 mgvs0.42 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.2%106mg

Magnesium

3.42%14.4mg

106 mgvs14.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.3%1.04mg

Manganese

4.68%0.11mg

1.04 mgvs0.11 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32%224mg

Phosphorus

7.93%55.5mg

224 mgvs55.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45%1535mg

Potassium

7.66%260mg

1535 mgvs260 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.14%1.18μg

Selenium

0.62%0.34μg

1.18 μgvs0.34 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.14%47mg

Sodium

16%239mg

47 mgvs239 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.9mg

Zinc

2.1%0.23mg

1.9 mgvs0.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%558g

Water

1.24%46g

558 gvs46 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Zucchini Summer Squash with Skin has more Vitamin A, 3.6 times more Vitamin B1, 21.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 7.1 times more Vitamin B6, 6.6 times more Vitamin B9, 20 times more Vitamin C, 10.3 times more Vitamin E and 17.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
Both Raw Zucchini Summer Squash with Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Zucchini Summer Squash with Skin vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Zucchini Summer Squash with Skin has 10.6 times more Calcium, 5.9 times more Copper, 5.1 times more Iron, 7.4 times more Magnesium, 9.7 times more Manganese, 4 times more Phosphorus, 5.9 times more Potassium, 3.4 times more Selenium, 8.1 times more Zinc and 12.1 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.1 times more Sodium than Raw Zucchini Summer Squash with Skin.

Comparison of macro-nutrients per 100 calories:

Raw Zucchini Summer Squash with Skin has 32.7 times more Omega 3, 102.2 times more Sugars, more Fructose, 4.3 times more Fiber and 4.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Fat and 1.7 times more Saturated Fat than Raw Zucchini Summer Squash with Skin.
Both Raw Zucchini Summer Squash with Skin and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
Both Raw Zucchini Summer Squash with Skin as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Zucchini Summer Squash with SkinVS Boiled Summer Squash, Zucchini, Includes SkinFrozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Summer Squash, Zucchini, Includes SkinZucchini Summer Squash with SkinVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Zucchini Summer Squash with SkinVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: