Comparing Nutrients in 1 pound Baked Red Potatoes VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Baked Red Potatoes	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	68.4% 89g	11% 14g	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	13% 5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	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	27.2% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	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	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Baby Zucchini Squash:

• Baked Whole Red Potatoes have 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 25 times more Vitamin A and 2.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Zucchini Squash have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Baby Zucchini Squash:

• Baked Whole Red Potatoes have 1.8 times more Copper than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.3 times more Calcium, 1.3 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Zucchini Squash have similar amounts of Iron, Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 4.1 times more Energy, 6.3 times more Carbohydrate and 1.6 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 7.1 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Baby Zucchini Squash have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.