Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	30.7% 40g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	31% 11.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	41% 0.53mg	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	30.6% 122μg	12.5% 50μg	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	63.5% 57mg	32.8% 29.5mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	26.2% 0.24mg	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	39.7% 3.18mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	28.8% 0.66mg	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	46.7% 327mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Acorn Winter Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Boiled Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Baked Red Potatoes has 6.3 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 1.4 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Acorn Winter Squash with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Whole Red Potatoes as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Acorn Winter Squash with Salt:

• 1 pound of Baked Red Potatoes has 3.3 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus, 2.1 times more Potassium and 3.6 times more Zinc than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 2.9 times more Calcium and 19.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Acorn Winter Squash with Salt contain similar levels of Magnesium, Manganese and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 pound of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2.6 times more Energy, 2.2 times more Carbohydrate and 3.4 times more Protein than Boiled Acorn Winter Squash with Salt.
• While 1 lb of Boiled and Drained Acorn Winter Squash with Salt contains 1.4 times more Fiber than Baked Whole Red Potatoes.
• 1 pound of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.