Comparing Nutrients in 1 kilogram Spaghetti Winter Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Energy	10.7% 310kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	53% 69g	96% 124g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	11.4% 6.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	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	30% 120μg	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	23.3% 21mg	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	8.67% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Calcium	23% 230mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	38.8% 3.1mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	17% 120mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.8% 916g	22.5% 833g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Spaghetti Winter Squash has 1.8 times more Vitamin B1 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B2, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Spaghetti Winter Squash as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Potato Skin contains 1.3 times more Calcium, 11.4 times more Copper, 10.5 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium and 1.8 times more Zinc than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spaghetti 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 Spaghetti Winter Squash has 14.9 times more Omega 3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Raw Spaghetti Winter Squash.
• 1 kilogram of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Spaghetti Winter Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.