Comparing Nutrients in 1 pound Baked Potato Skin VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Baked Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	31% 898kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	11% 14g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	13% 5g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	49.5% 0.64mg	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	25% 100μg	22.7% 91μg	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	68% 61.2mg	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	49% 0.44mg	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	399% 32mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	38.7% 0.89mg	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	65.4% 458mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Baby Zucchini Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Baby Zucchini Squash:

• 1 pound of Baked Potato Skin has 2.9 times more Vitamin B1, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 25 times more Vitamin A and 2.5 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Baby Zucchini Squash provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Baby Zucchini Squash:

• 1 pound of Baked Potato Skin has 1.6 times more Calcium, 8.4 times more Copper, 8.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese and 1.2 times more Potassium than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 1.7 times more Zinc and 2 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Baby Zucchini Squash contain similar levels of Phosphorus per one pound.
• Both Baked Potato Skin as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 9.4 times more Energy, 14.8 times more Carbohydrate, 7.2 times more Fiber and 1.6 times more Protein than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 10.6 times more Omega 3 than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Baby Zucchini Squash provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Baby Zucchini Squash provide inadequate amounts of Omega 6 in one pound.