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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Butternut Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	90% 117g	162% 211g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	18% 10g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	591% 5320μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked White Potatoes	Recommended Dietary Allowance
Calcium	48% 480mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	87.5% 7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 330mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	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	13.6% 1.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 864g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 532 times more Vitamin A, 2.1 times more Vitamin B1, 1.7 times more Vitamin C and 36 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Butternut 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 Butternut Winter Squash vs Baked White Potatoes:

• Raw Butternut Winter Squash has 4.8 times more Calcium and 1.3 times more Magnesium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper, 2.3 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Whole White Potatoes have similar amounts of Iron, Manganese and Water per 1 kg.
• Both Raw Butternut Winter Squash as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butternut Winter Squash has 1.7 times more Omega 3, 1.4 times more Sugars and 2.8 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy, 1.8 times more Carbohydrate and 2.1 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Butternut Winter Squash as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.