Comparing Nutrients in 14 ounces Frozen Summer Squash, Zucchini, Includes Skin VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	64.4% 0.84mg	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	37.7% 151μg	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	23.4% 21mg	55.6% 50mg	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	3.18% 0.48mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56% 0.5mg	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	25.3% 2.02mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	32.6% 0.75mg	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	16% 111mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10% 376g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Baked White Potatoes:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 10 times more Vitamin A and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Baked White Potatoes:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.8 times more Calcium, 1.3 times more Manganese and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 2.3 times more Omega 3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.4 times more Energy, 5.9 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Baked Whole White Potatoes have similar amounts of Sugars per 14 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.