Comparing Nutrients in 1 pound Potato Skin VS Boiled Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Potato Skin	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	9.07% 263kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	29.7% 0.39mg	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	19.3% 77μg	24% 95μg	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	57.5% 51.7mg	54.4% 49mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	42% 0.38mg	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	184% 14.7mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	25.2% 0.58mg	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	24.6% 172mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	18.7% 635mg	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	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.6% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Scallop Summer Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Boiled Scallop Summer Squash:

• 1 pound of Potato Skin has 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled Scallop Summer Squash.
• While 1 lb of Boiled and Drained Scallop Summer Squash contains 2.4 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Boiled Scallop Summer Squash provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Scallop Summer Squash have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Potato Skin as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Scallop Summer Squash:

• 1 pound of Potato Skin has 2 times more Calcium, 5.1 times more Copper, 9.8 times more Iron, 1.2 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium and 1.5 times more Zinc than Boiled Scallop Summer Squash.
• Both Potato Skin and Boiled Scallop Summer Squash contain similar levels of Water per one pound.
• 1 pound of Boiled Scallop Summer Squash lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Scallop Summer Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.6 times more Energy, 3.8 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Boiled Scallop Summer Squash.
• While 1 lb of Boiled and Drained Scallop Summer Squash contains 4.5 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Boiled Scallop Summer Squash provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Boiled and Drained Scallop Summer Squash provide inadequate amounts of Omega 6 in one pound.