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

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	Acorn Winter Squash	Recommended Dietary Allowance
Energy	9.68% 281kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.13% 0.023g	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	11.4% 14.8g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	11% 6.1g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	16.8% 0.22mg	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	6.02% 24μg	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	17.3% 15.6mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	10.2% 0.092mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	10.3% 0.24mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	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	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.36% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of 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 Acorn Winter Squash:

• 5 ounces of Baked Potato Skin have 10.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Acorn Winter Squash.
• While 5 oz of Raw Acorn Winter Squash contain 18 times more Vitamin A than Baked Potato Skin.
• Both Baked Potato Skin and Acorn Winter Squash provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• 5 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Potato Skin as well as Raw 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 Acorn Winter Squash:

• 5 ounces of Baked Potato Skin have 12.6 times more Copper, 10.1 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 3.8 times more Zinc than Acorn Winter Squash.
• While 5 oz of Raw Acorn Winter Squash contain 1.9 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Acorn Winter Squash contain similar levels of Calcium per five ounces.
• 5 ounces of Acorn Winter Squash lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw 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 times more Energy, 4.4 times more Carbohydrate, 5.3 times more Fiber and 5.4 times more Protein than Acorn Winter Squash.
• 5 ounces of Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Baked Potato Skin as well as Raw Acorn Winter Squash provide inadequate amounts of Omega 3 and Omega 6 in five ounces.