Comparing Nutrients in 14 ounces Baked Winter Squash VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Winter Squash	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.06% 147kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	27% 35g	60% 77.8g	130g per day for Men 19-50 years
Sugars	18% 13g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	29.2% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	115% 1036μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	64.7% 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	20% 79.4μg	26.8% 107μg	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	42.3% 38mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	76.7% 0.69mg	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	22% 1.75mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	30% 0.69mg	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	10.8% 75.4mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Winter Squash vs Baked Red Potatoes:

• Baked All Varieties Winter Squash have 261 times more Vitamin A, 1.3 times more Vitamin B2 and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Vitamin B1, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Winter Squash vs Baked Red Potatoes:

• Baked All Varieties Winter Squash have 2.4 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 3.8 times more Phosphorus, 2.3 times more Potassium and 1.8 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Baked Whole Red Potatoes have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked All Varieties Winter Squash have 6.1 times more Omega 3, 2.3 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Energy, 2.2 times more Carbohydrate and 2.6 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.