Comparing Nutrients in 300 calories Baked Red Potatoes VS Baked Acorn Winter Squash with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Baked Acorn Winter Squash with Salt: 536g

Baked Red Potatoes have 1.6 times more energy per 100g than Baked Acorn Winter Squash with Salt. It has average energy density when compared to other foods. Baked Acorn Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Baked Acorn Winter Squash with Salt?

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	60% 78g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	62% 23.6g	38g per day for Men 19-50 years
Protein	14% 7.93g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.36% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	80% 1.04mg	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	23.3% 93μg	25.4% 102μg	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	48.3% 43.4mg	64.3% 58mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	51% 0.46mg	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	30% 2.4mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	56.4% 1.3mg	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	35.5% 248mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.28% 0.91mg	11mg per day for Men 19-50 years
Water	7.15% 264g	12% 444g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Baked Acorn Winter Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Baked Acorn Winter Squash with Salt?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Baked Acorn Winter Squash with Salt:

• 300 calories of Baked Red Potatoes have 2.5 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 32.6 times more Vitamin A, 3.6 times more Vitamin B1, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Baked Acorn Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A
• 300 calories of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Whole Red Potatoes as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Baked Acorn Winter Squash with Salt:

• 300 calories of Baked Red Potatoes have 1.3 times more Copper and 1.5 times more Zinc than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 7.6 times more Calcium, 2.1 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 31.1 times more Sodium and 1.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Baked Acorn Winter Squash with Salt contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.3 times more Protein than Baked Acorn Winter Squash with Salt.
• While 300 kcal of Baked Acorn Winter Squash with Salt contain 3.8 times more Omega 3 and 3.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Baked Acorn Winter Squash with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.