Comparing Nutrients in 5 ounces Potato Skin VS Boiled Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Potato Skin	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	11% 14.2g	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	6.5% 3.64g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.3% 237μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.52% 0.098mg	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	6.02% 24μg	5.67% 22.7μg	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	18% 16mg	5.5% 4.96mg	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	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	5.67% 0.051mg	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	57.4% 4.6mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	10.7% 0.25mg	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	7.7% 54mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Frozen Butternut Winter Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Potato Skin vs Boiled Frozen Butternut Winter Squash:

• 5 ounces of Potato Skin have 2.2 times more Vitamin B3, 2 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 5 oz of Boiled Frozen Butternut Winter Squash no Salt contain more Vitamin A and 2.4 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Boiled Frozen Butternut Winter Squash:

• 5 ounces of Potato Skin have 1.6 times more Calcium, 11.8 times more Copper, 5.6 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Boiled Frozen Butternut Winter Squash.
• Both Potato Skin and Boiled Frozen Butternut Winter Squash contain similar levels of Water per five ounces.
• 5 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.5 times more Energy, 1.2 times more Carbohydrate and 2.1 times more Protein than Boiled Frozen Butternut Winter Squash.
• 5 ounces of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.