Comparing Nutrients in 7 ounces Potato Skin VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Potato Skin	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.26% 0.044g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23% 8.73g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	29.6% 0.38mg	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	24% 21.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	19% 0.17mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	21% 0.48mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	25.5% 867mg	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	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Baked Acorn Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Baked Acorn Winter Squash:

• 7 ounces of Potato Skin have 2.9 times more Vitamin B2 and 1.2 times more Vitamin B6 than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain more Vitamin A, 8 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Baked Acorn Winter Squash provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Baked Acorn Winter Squash:

• 7 ounces of Potato Skin have 4.9 times more Copper, 3.5 times more Iron, 2.5 times more Manganese and 2.1 times more Zinc than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 1.5 times more Calcium and 1.9 times more Magnesium than Raw Potato Skin.
• Both Potato Skin and Baked Acorn Winter Squash contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Baked Acorn Winter Squash lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.3 times more Protein than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 3.7 times more Omega 3 and 1.8 times more Fiber than Raw Potato Skin.
• Both Potato Skin and Baked Acorn Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Baked Acorn Winter Squash provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Baked Acorn Winter Squash provide inadequate amounts of Omega 6 in seven ounces.