Comparing Nutrients in 500 calories Baked White Potatoes VS Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Baked White Potatoes: 544g
• Crookneck And Straightneck Summer Squash: 2632g

Baked White Potatoes have 4.8 times more energy per 100g than Crookneck And Straightneck Summer Squash. It has average energy density when compared to other foods. Raw Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Baked White Potatoes	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	7.33% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	70.7% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	6.04% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	78.5% 102g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	105% 75.8g	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	2.7% 1.96g	57.7% 42g	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	% 3.42g	% 32.4g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 1.58g	g per day for Men 19-50 years
Fiber	30% 11.4g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	23.4% 211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	84.2% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	211% 2.74mg	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	51.6% 207μg	125% 500μg	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% 68.5mg	564% 508mg	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	1.45% 0.22mg	23% 3.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	70% 84.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	269% 2.42mg	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	43.5% 3.48mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	197% 4.53mg	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	58.2% 408mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	172% 5842mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	69.4% 7.63mg	11mg per day for Men 19-50 years
Water	11% 410g	67% 2481g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Crookneck And Straightneck Summer Squash:

• Raw Crookneck And Straightneck Summer Squash contains 38.7 times more Vitamin A, 5.1 times more Vitamin B1, 4.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9, 7.4 times more Vitamin C, 15.7 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Crookneck And Straightneck Summer Squash:

• Raw Crookneck And Straightneck Summer Squash contains 10.2 times more Calcium, 3.5 times more Copper, 3.3 times more Iron, 3.6 times more Magnesium, 4.4 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium, 4 times more Zinc and 6.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Crookneck And Straightneck Summer Squash contains 8.7 times more Fat, 11.3 times more Saturated Fat, 13.9 times more Omega 3, 3.9 times more Omega 6, 9.1 times more Sugars, 21.4 times more Fructose, 2.3 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Crookneck And Straightneck Summer Squash have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.