Comparing Nutrients in 300 calories Baked Red Potatoes VS Winter Squash, Hubbard, Baked

Weight per 300 calories

• Baked Red Potatoes: 345g
• Winter Squash, Hubbard, Baked: 600g

Baked Red Potatoes have 1.7 times more energy per 100g than Winter Squash, Hubbard, Baked. It has average energy density when compared to other foods. Winter Squash, Hubbard, Baked no Salt having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Winter Squash, Hubbard, Baked?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Baked Red Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	3.84% 3.72g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	60.8% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.42% 0.58g	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	50% 65g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	40.6% 29.4g	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	77.4% 29.4g	38g per day for Men 19-50 years
Protein	14% 7.93g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	223% 2010μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	79.4% 1.03mg	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	24% 96μg	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	63.3% 57mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	30% 0.27mg	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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	44.3% 1.02mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	NA	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	7.15% 264g	14% 511g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Winter Squash, Hubbard, Baked Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Winter Squash, Hubbard, Baked?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Winter Squash, Hubbard, Baked:

• 300 calories of Baked Red Potatoes have 1.6 times more Vitamin B3 than Winter Squash, Hubbard, Baked.
• While 300 kcal of Winter Squash, Hubbard, Baked no Salt contain 582.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin C and 4.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B9 and Vitamin K per 300 calories.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Winter Squash, Hubbard, Baked:

• 300 calories of Baked Red Potatoes have 2.2 times more Copper, 1.8 times more Phosphorus and 1.5 times more Zinc than Winter Squash, Hubbard, Baked.
• While 300 kcal of Winter Squash, Hubbard, Baked no Salt contain 3.3 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese and 1.9 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Winter Squash, Hubbard, Baked contain similar levels of Iron and Potassium per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Winter Squash, Hubbard, Baked no Salt contain 18.8 times more Omega 3, 6 times more Sugars, 4.7 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Winter Squash, Hubbard, Baked 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 Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Omega 6 in 300 calories.