Comparing Nutrients in 1 kilogram Baked White Potatoes VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Baked White Potatoes	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	31.7% 920kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	35% 25.3g	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	4.97% 3.6g	NA	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	37% 14g	38g per day for Men 19-50 years
Protein	37.5% 21g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	76% 0.99mg	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	95% 380μg	20% 80μg	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	39% 35mg	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	2.67% 0.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	10% 100mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	39% 0.35mg	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	80% 6.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	47.4% 1.1mg	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	107% 750mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Baked White Potatoes has 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 4.8 times more Vitamin B9, 3.6 times more Vitamin C and 3.4 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• Both Baked White Potatoes and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Whole White Potatoes as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Baked White Potatoes has 3.6 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Potassium and 1.8 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 2.1 times more Calcium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Water per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 3.4 times more Energy, 3.3 times more Carbohydrate, 1.5 times more Fiber and 3.2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 5.2 times more Omega 3 and 1.7 times more Sugars than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Baked Whole White Potatoes as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in one kilogram.