Comparing Nutrients in 5 ounces Frozen Crookneck And Straightneck Summer Squash VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Baked Potato Flesh	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	4.48% 1.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	33% 0.43mg	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	4.25% 17μg	3.2% 12.8μg	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	10% 9.07mg	20% 18mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	34% 0.3mg	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	8.5% 0.68mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	9.92% 0.23mg	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	7.1% 49.6mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crookneck And Straightneck Summer Squash VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crookneck And Straightneck Summer Squash versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crookneck And Straightneck Summer Squash vs Baked Potato Flesh:

• 5 ounces of Frozen Crookneck And Straightneck Summer Squash have 2.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.6 times more Vitamin B1, 3.5 times more Vitamin B3, 6.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 2 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• 5 ounces of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B5
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crookneck And Straightneck Summer Squash vs Baked Potato Flesh:

• 5 ounces of Frozen Crookneck And Straightneck Summer Squash have 1.4 times more Iron, 1.3 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.5 times more Copper, 1.4 times more Phosphorus and 1.9 times more Potassium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash and Baked Potato Flesh contain similar levels of Magnesium and Manganese per five ounces.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crookneck And Straightneck Summer Squash have 3.7 times more Omega 3 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 4.7 times more Energy, 4.5 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• 5 ounces of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in five ounces.