Comparing Nutrients in 1 kilogram Boiled Summer Squash, Zucchini, Includes Skin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	20.7% 27g	151% 196g	130g per day for Men 19-50 years
Sugars	23.6% 17g	19.7% 14.3g	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	NA	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	47.4% 18g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	163% 2.12mg	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	70% 280μg	67.5% 270μg	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	143% 129mg	140% 126mg	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	8% 1.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	193% 1.74mg	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	46.3% 3.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	75.2% 1.73mg	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	53% 370mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.7% 952g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin vs Baked Red Potatoes:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 56 times more Vitamin A and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Baked Whole Red Potatoes have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Summer Squash, Zucchini, Includes Skin vs Baked Red Potatoes:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2 times more Calcium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Baked Whole Red Potatoes have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.3 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.8 times more Energy, 7.3 times more Carbohydrate, 1.8 times more Fiber and 2 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Baked Whole Red Potatoes have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.