Comparing Nutrients in 1 kilogram Hubbard Winter Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hubbard Winter Squash	Potato Skin	Recommended Dietary Allowance
Energy	13.8% 400kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	67% 87g	96% 124g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	103% 39g	65.8% 25g	38g per day for Men 19-50 years
Protein	35.7% 20g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	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	40% 160μg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Potato Skin	Recommended Dietary Allowance
Calcium	14% 140mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	50% 4mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	30% 210mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	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	4.67% 70mg	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	23.8% 880g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Hubbard 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 Hubbard Winter Squash vs Potato Skin:

• 1 kilogram of Hubbard Winter Squash has more Vitamin A, 3.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Potato Skin provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Hubbard 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 Hubbard Winter Squash vs Potato Skin:

• 1 kg of Raw Potato Skin contains 2.1 times more Calcium, 6.6 times more Copper, 8.1 times more Iron, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Potato Skin contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Raw Hubbard Winter Squash as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hubbard Winter Squash has 13.1 times more Omega 3 and 1.6 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Hubbard Winter Squash.
• 1 kilogram of Hubbard Winter Squash provide inadequate amounts of Energy
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Hubbard Winter Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.