Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Baked Acorn Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	112% 146g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	116% 44g	55.3% 21g	38g per day for Men 19-50 years
Protein	20% 11g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	162% 2.1mg	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	47.5% 190μg	95% 380μg	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	120% 108mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Calcium	44% 440mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	141% 1.27mg	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	116% 9.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	82% 1.9mg	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	64.3% 450mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.4% 829g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Baked White Potatoes:

• Baked Acorn Winter Squash has 21 times more Vitamin A, 3.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 2 times more Vitamin B9 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Baked Acorn Winter Squash as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Baked White Potatoes:

• Baked Acorn Winter Squash has 4.4 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.7 times more Phosphorus and 2.1 times more Zinc than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Baked Whole White Potatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash has 2.5 times more Omega 3 and 2.1 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.4 times more Carbohydrate and 1.9 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.