Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Baked Potato Flesh	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	22% 28.6g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	7.75% 5.6g	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	7.83% 2.98g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	4.47% 18μg	12% 47.6μg	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	28.2% 25.4mg	13.7% 12.3mg	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	0.53% 0.079mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	11.2% 0.1mg	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	8.7% 0.69mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21.4% 0.49mg	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	14% 99mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Frozen Butternut Winter Squash:

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.1 times more Vitamin C than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain more Vitamin A, 2.8 times more Vitamin B2, 2.7 times more Vitamin B9 and 46.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Frozen Butternut Winter Squash:

• 7 ounces of Baked Potato Flesh have 4.2 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 5.8 times more Calcium, 2.5 times more Iron and 1.5 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Butternut Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.6 times more Energy and 1.5 times more Carbohydrate than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.7 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Butternut Winter Squash offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.