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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Acorn Winter Squash	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	4.55% 132kcal	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	0.093% 0.03g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	11.4% 14.8g	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	5.6% 2.13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.02% 1.13g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	6.02% 24μg	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	17.3% 15.6mg	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

	Acorn Winter Squash	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	12.4% 0.99mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	7.3% 51mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.9% 107g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Acorn Winter Squash have more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Baked Potato Flesh provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A
• Both Raw Acorn Winter Squash as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Acorn Winter Squash have 6.6 times more Calcium, 2 times more Iron and 1.3 times more Magnesium than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.3 times more Copper, 1.4 times more Phosphorus and 2.2 times more Zinc than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Baked Potato Flesh contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Acorn Winter Squash lack sufficient amounts of Zinc
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Acorn Winter Squash as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Potatoes Flesh no Salt contain 2.3 times more Energy, 2.1 times more Carbohydrate and 2.5 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Baked Potato Flesh offer comparable quantities of Fiber per five ounces.
• 5 ounces of Acorn Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Acorn Winter Squash as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.