Comparing Nutrients in 500 calories Baked Potato Flesh VS Canned Summer Squash, Zucchini, Italian Style

Weight per 500 calories

• Baked Potato Flesh: 538g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Baked Potato Flesh has 3.2 times more energy per 100g than Canned Summer Squash, Zucchini, Italian Style. It has average energy density when compared to other foods. Canned Summer Squash, Zucchini, Italian Style having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Canned Summer Squash, Zucchini, Italian Style?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Baked Potato Flesh	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	91% 118g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	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	21.2% 8.06g	NA	38g per day for Men 19-50 years
Protein	19% 10.5g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	202% 2.62mg	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	12% 48.4μg	129% 517μg	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	76.5% 69mg	44% 39.7mg	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	1.43% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	2.7% 27mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	188% 1.7mg	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	23.5% 1.9mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	180% 4.14mg	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	38.4% 269mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	11% 405g	42.2% 1562g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Canned Summer Squash, Zucchini, Italian Style Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Canned Summer Squash, Zucchini, Italian Style?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Canned Summer Squash, Zucchini, Italian Style:

• 500 calories of Baked Potato Flesh have 1.7 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.7 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Canned Summer Squash, Zucchini, Italian Style:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 10.9 times more Calcium, 1.5 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 2.2 times more Potassium, 4.3 times more Selenium, 239.9 times more Sodium, 2.9 times more Zinc and 3.9 times more Water than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 9.3 times more Omega 3 and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Summer Squash, Zucchini, Italian Style offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in 500 calories.