Comparing Nutrients in 1 kilogram Baby Zucchini Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Potato Skin	17%	1%	82%

Macro Nutrients

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Energy	7.24% 210kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	66.3% 1.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	24% 31g	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	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	48.4% 27g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.05mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	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	50% 200μg	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	379% 341mg	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

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Calcium	21% 210mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	99% 7.9mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	133% 930mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	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	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 927g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Zucchini 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 Baby Zucchini Squash vs Potato Skin:

• 1 kilogram of Baby Zucchini Squash has more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B5 and 3 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Baby Zucchini 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 Baby Zucchini Squash vs Potato Skin:

• 1 kilogram of Baby Zucchini Squash has 1.4 times more Magnesium, 2.4 times more Phosphorus and 2.4 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Calcium, 4.4 times more Copper, 4.1 times more Iron and 3.1 times more Manganese than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin contain similar levels of Potassium and Water per one kilogram.
• Both Raw Baby Zucchini 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 Baby Zucchini Squash has 10.6 times more Omega 3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.8 times more Energy, 4 times more Carbohydrate and 2.3 times more Fiber than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baby Zucchini Squash provide inadequate amounts of Energy
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Baby Zucchini Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.