Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Baked Red Potatoes	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	30% 870kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	29% 38g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	34.2% 25g	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	6.07% 4.4g	18% 13g	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	% 5.5g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 2.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	29% 11g	38g per day for Men 19-50 years
Protein	41% 23g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	60% 0.78mg	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	67.5% 270μg	57.5% 230μg	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	140% 126mg	129% 116mg	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	5.33% 0.8mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	9% 90mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	72.2% 0.65mg	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	87.5% 7mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	68.3% 1.57mg	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	103% 720mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled Crookneck And Straightneck Summer Squash:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 56 times more Vitamin A and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled Crookneck And Straightneck Summer Squash:

• Baked Whole Red Potatoes have 2.7 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.8 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.4 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 4.6 times more Energy, 5.2 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 5.5 times more Omega 3, 1.7 times more Sugars and 3 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.