Comparing Nutrients in 300 calories Baked Potato Skin VS Spaghetti Winter Squash

Weight per 300 calories

• Baked Potato Skin: 152g
• Spaghetti Winter Squash: 968g

Baked Potato Skin has 6.4 times more energy per 100g than Spaghetti Winter Squash. It has above average energy density when compared to other foods. Raw Spaghetti Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Spaghetti Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Baked Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	51.4% 67g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	37% 26.7g	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	31.5% 12g	38.2% 14.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	6.45% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	75% 0.98mg	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	8.33% 33.3μg	29% 116μg	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	22.7% 20.5mg	22.6% 20.3mg	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	0.4% 0.061mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	7.26% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	39.8% 0.36mg	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	133% 10.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	52.6% 1.2mg	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	22% 153mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	24% 886g	3700g per day for Men 19-50 years

Baked Potato Skin VS Spaghetti Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Spaghetti Winter Squash?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Spaghetti Winter Squash:

• 300 kcal of Raw Spaghetti Winter Squash contain 38.3 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B9, 20.8 times more Vitamin E and 3.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Spaghetti Winter Squash provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Spaghetti Winter Squash:

• 300 calories of Baked Potato Skin have 3.5 times more Copper, 3.6 times more Iron and 1.3 times more Phosphorus than Spaghetti Winter Squash.
• While 300 kcal of Raw Spaghetti Winter Squash contain 4.3 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 5.2 times more Sodium, 2.5 times more Zinc and 12.4 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Spaghetti Winter Squash contain similar levels of Potassium per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Spaghetti Winter Squash contain 95.2 times more Omega 3 and 12.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Spaghetti Winter Squash offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in 300 calories.