Comparing Nutrients in 500 calories Potato Skin VS Mashed Acorn Winter Squash

Weight per 500 calories

• Potato Skin: 862g
• Mashed Acorn Winter Squash: 1471g

Potato Skin has 1.7 times more energy per 100g than Mashed Acorn Winter Squash. It has low energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Mashed Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	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	56.7% 21.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	89% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	132% 1.72mg	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	36.6% 147μg	40.4% 162μg	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	109% 98mg	106% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	26% 259mg	38.2% 382mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	85% 0.76mg	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	349% 28mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	93% 2.15mg	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	46.8% 328mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	19.4% 718g	35.7% 1319g	3700g per day for Men 19-50 years

Potato Skin VS Mashed Acorn Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Mashed Acorn Winter Squash?

Lets compare vitamin content per 500 calories of Potato Skin vs Mashed Acorn Winter Squash:

• 500 calories of Potato Skin have 2.8 times more Vitamin B2 than Mashed Acorn Winter Squash.
• While 500 kcal of Boiled and Mashed Acorn Winter Squash contain more Vitamin A, 8.1 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Mashed Acorn Winter Squash provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• 500 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Mashed Acorn Winter Squash:

• 500 calories of Potato Skin have 4.8 times more Copper, 3.4 times more Iron, 2.4 times more Manganese and 1.9 times more Zinc than Mashed Acorn Winter Squash.
• While 500 kcal of Boiled and Mashed Acorn Winter Squash contain 1.5 times more Calcium, 1.9 times more Magnesium, 2.3 times more Selenium and 1.8 times more Water than Raw Potato Skin.
• Both Potato Skin and Mashed Acorn Winter Squash contain similar levels of Phosphorus and Potassium per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 2.2 times more Protein than Mashed Acorn Winter Squash.
• While 500 kcal of Boiled and Mashed Acorn Winter Squash contain 3.8 times more Omega 3 and 1.8 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Mashed Acorn Winter Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 500 calories.