Comparing Nutrients in 5 ounces Baked Potato Skin VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	9.68% 281kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	12.8% 0.17mg	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	7.8% 31μg	3.9% 15.6μg	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	21.3% 19mg	10.2% 9.2mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	8.2% 0.074mg	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	125% 9.98mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	9% 0.21mg	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	20.5% 143mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Mashed Acorn Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Mashed Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Mashed Acorn Winter Squash:

• 5 ounces of Baked Potato Skin have 1.2 times more Vitamin B1, 13.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5, 5.2 times more Vitamin B6, 2 times more Vitamin B9 and 2.1 times more Vitamin C than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 41 times more Vitamin A than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 5 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Potato Skin as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Mashed Acorn Winter Squash:

• 5 ounces of Baked Potato Skin have 1.3 times more Calcium, 15.7 times more Copper, 12.6 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium and 4.5 times more Zinc than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.9 times more Water than Baked Potato Skin.
• 5 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 5.8 times more Energy, 5.2 times more Carbohydrate, 3 times more Fiber and 6.4 times more Protein than Mashed Acorn Winter Squash.
• 5 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in five ounces.