Comparing Nutrients in 1 kilogram Acorn Winter Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Acorn Winter Squash	Potato Skin	Recommended Dietary Allowance
Energy	13.8% 400kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	65.8% 25g	38g per day for Men 19-50 years
Protein	14.3% 8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	184% 2.4mg	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	42.5% 170μg	42.5% 170μg	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	122% 110mg	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Potato Skin	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	262% 6mg	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	51.4% 360mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	102% 3470mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.7% 878g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorn Winter Squash versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorn Winter Squash vs Potato Skin:

• 1 kilogram of Acorn Winter Squash has more Vitamin A, 6.7 times more Vitamin B1 and 1.3 times more Vitamin B5 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Potato Skin provide similar amounts of Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Acorn Winter Squash as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Acorn Winter Squash vs Potato Skin:

• 1 kilogram of Acorn Winter Squash has 1.4 times more Magnesium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 6.5 times more Copper, 4.6 times more Iron, 3.6 times more Manganese and 2.7 times more Zinc than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Potato Skin contain similar levels of Calcium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Acorn Winter Squash lack sufficient amounts of Zinc
• Both Raw Acorn Winter Squash as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 1.5 times more Energy, 1.7 times more Fiber and 3.2 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Potato Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Acorn Winter Squash as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.