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Comparing Nutrients in 1 kilogram Mashed Acorn Winter SquashVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Mashed Acorn Winter Squash
7%
2%
91%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

11.7%340kcal
Energy
31.7%920kcal
340 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.8g
Fat
1.55%1.5g
0.8 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
1.25%0.4g
0.17 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.8%0.22g
Omega 3
9.38%0.15g
0.22 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.76%0.13g
Omega 6
2.9%0.49g
0.13 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67.6%88g
Carbohydrate
162%211g
88 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.97%3.6g
≤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]
NA gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g
Fiber
55.3%21g
26 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.7g
Protein
37.5%21g
6.7 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

45.6%410μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
410 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
40%0.48mg
Thiamine
1 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg
Vitamin B2
33%0.43mg
Riboflavin
0.08 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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60.6%3.03mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
3.03 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B6
162%2.1mg
Pyridoxine
1.17 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.5%110μg
Vitamin B9
95%380μg
Folates and Folic Acid
110 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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72.2%65mg
Vitamin C
140%126mg
Ascorbic acid
65 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
NA mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
NA μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

26%260mg
Calcium
10%100mg
260 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57.8%0.52mg
Copper
141%1.27mg
0.52 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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70%5.6mg
Iron
80%6.4mg
5.6 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62%260mg
Magnesium
64.3%270mg
260 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63.5%1.46mg
Manganese
82%1.9mg
1.46 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38.6%270mg
Phosphorus
107%750mg
270 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77.4%2630mg
Potassium
160%5440mg
2630 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg
Selenium
9.1%5μg
4 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2%30mg
Sodium
4.67%70mg
30 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
32%3.5mg
1.1 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.2%897g
Water
20.4%754g
897 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Mashed Acorn Winter Squash vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Mashed Acorn Winter Squash vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



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