Comparing Nutrients in 1 pound Baked Potato Flesh VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Baked Potato Flesh	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	14.5% 422kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	18% 13g	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	9.95% 7.2g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	18% 6.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	16% 8.9g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	36.3% 0.47mg	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	10.2% 41μg	21.5% 86μg	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	64.5% 58mg	97% 87.5mg	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	1.2% 0.18mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	46.4% 0.42mg	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	20% 1.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	34% 0.78mg	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	32.4% 227mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Crookneck And Straightneck Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Crookneck And Straightneck Summer Squash:

• 1 pound of Baked Potato Flesh has 2.1 times more Vitamin B1, 3.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.9 times more Vitamin B6 than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 2 times more Vitamin B2, 2.1 times more Vitamin B9, 1.5 times more Vitamin C and 10.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Crookneck And Straightneck Summer Squash:

• 1 pound of Baked Potato Flesh has 2.3 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 4.2 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Crookneck And Straightneck Summer Squash contain similar levels of Manganese and Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 4.9 times more Energy, 5.6 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 4.3 times more Omega 3 and 1.7 times more Sugars than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in one pound.