Comparing Nutrients in 7 ounces Potato Skin VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Potato Skin	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.7g	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	4.35% 3.16g	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	% 2.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	16% 0.21mg	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	8.43% 33.7μg	9.43% 37.7μg	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	25% 22.6mg	42.6% 38.3mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	20.3% 0.18mg	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	80.4% 6.43mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	15% 0.34mg	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	10.8% 75.4mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Crookneck And Straightneck Summer Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Potato Skin have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 2.4 times more Vitamin B1 and 1.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Potato Skin have 1.4 times more Calcium, 4.6 times more Copper, 7.4 times more Iron, 3.5 times more Manganese, 1.9 times more Potassium and 1.2 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Potato Skin and Crookneck And Straightneck Summer Squash contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.1 times more Energy, 3.2 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 4.3 times more Omega 3 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Crookneck And Straightneck Summer Squash

What are the health benefits of Potato Skin compared to Crookneck And Straightneck Summer Squash?

Potato skins are a good source of fiber, potassium, and antioxidants, while crookneck and straightneck summer squash are rich in vitamins A and C, as well as fiber. Both potato skins and summer squash can contribute to a well-rounded vegan diet by providing essential nutrients and promoting overall health.

Can I lose weight easier by eating more Potato Skin or Crookneck And Straightneck Summer Squash?

Both potato skin and summer squash are nutritious options for weight loss, as they are low in calories and high in fiber. However, summer squash like crookneck and straightneck varieties are lower in calories and carbohydrates compared to potato skin. Therefore, incorporating more summer squash into your diet may help you lose weight more easily. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Potato Skin or more Crookneck And Straightneck Summer Squash to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods to ensure you are getting all the essential nutrients. Both potato skins and summer squash are nutritious options, but for muscle building, you may want to focus on foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating a variety of colorful fruits and vegetables will provide antioxidants and phytonutrients to support overall health and muscle recovery.

What is the environmental impact of producing Potato Skin compared to Crookneck And Straightneck Summer Squash?

Potato skin has a lower environmental impact compared to crookneck and straightneck summer squash. Potatoes require less water, land, and resources to grow, making them a more sustainable option. Additionally, potatoes have a higher yield per acre compared to summer squash, further reducing their environmental footprint.