Comparing Nutrients in 1 pound Potato Skin VS Baby Zucchini Squash

Macros Ratio

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

Macro Nutrients

	Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	9.07% 263kcal	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	43.4% 56.4g	11% 14g	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	30% 11.3g	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	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

	Potato Skin	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	184% 14.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 421g	3700g per day for Men 19-50 years

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

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

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

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