Comparing Nutrients in 7 ounces Potato Skin VS Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Potato Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.68% 0.12g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	12.2% 0.16mg	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	14% 55.6μg	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	25% 22.6mg	28.4% 25.6mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	11.5% 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	80.4% 6.43mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.98% 37.7mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	15.4% 524mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.47% 165g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Summer Squash, Zucchini, Includes Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Boiled Summer Squash, Zucchini, Includes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Boiled Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Potato Skin have 1.6 times more Vitamin B2, 2 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain more Vitamin A, 1.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Boiled Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Potato Skin have 1.7 times more Calcium, 8.1 times more Copper, 8.8 times more Iron, 1.2 times more Magnesium, 3.5 times more Manganese and 1.6 times more Potassium than Boiled Summer Squash, Zucchini, Includes Skin.
• Both Potato Skin and Boiled Summer Squash, Zucchini, Includes Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Raw Potato Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 3.9 times more Energy, 4.6 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Boiled Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 9.4 times more Omega 3 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Omega 6 in seven ounces.