Comparing Nutrients in 7 ounces Potato Skin VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Potato Skin	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.92% 0.16g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	23.5% 0.31mg	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	7.94% 31.8μg	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	25% 22.6mg	24.3% 22mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	14% 0.13mg	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	9.92% 0.79mg	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	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hubbard Winter Squash per 7 oz

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

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

• 7 ounces of Potato Skin have 2.1 times more Vitamin B3 and 1.6 times more Vitamin B6 than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain more Vitamin A, 3.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Potato Skin.
• Both Potato Skin and Hubbard Winter Squash provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 2.1 times more Calcium, 6.6 times more Copper, 8.1 times more Iron, 1.2 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Hubbard Winter Squash.
• Both Potato Skin and Hubbard Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 13.1 times more Omega 3 and 1.6 times more Fiber than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Hubbard Winter Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Hubbard Winter Squash

What are the health benefits of Potato Skin compared to Hubbard Winter Squash?

Both potato skin and Hubbard winter squash are nutritious options, but potato skin is higher in fiber and vitamin C compared to Hubbard winter squash. Potato skin also contains more potassium and antioxidants. However, Hubbard winter squash is a good source of vitamin A and beta-carotene. Including a variety of colorful fruits and vegetables in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Potato Skin or Hubbard Winter Squash?

Both potato skin and Hubbard winter squash can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, Hubbard winter squash is lower in calories and carbohydrates compared to potato skin, making it a slightly better option for weight loss. Additionally, Hubbard winter squash is rich in vitamins, minerals, and antioxidants, providing more nutritional benefits compared to potato skin. Remember, weight loss is ultimately determined by overall calorie intake and expenditure, so it's important to focus on a balanced diet and regular physical activity for best results.

Should I eat more Potato Skin or more Hubbard Winter Squash to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both potato skins and Hubbard winter squash can be beneficial for muscle growth due to their high carbohydrate content. However, Hubbard winter squash is also a good source of vitamin A, vitamin C, and fiber, making it a great option for overall health and muscle recovery. Incorporating both foods into your diet can help support your muscle-building goals.

What is the environmental impact of producing Potato Skin compared to Hubbard Winter Squash?

Both potato skin and Hubbard winter squash have a relatively low environmental impact compared to animal products. However, Hubbard winter squash tends to have a slightly lower environmental impact due to its lower water and land usage during production. Additionally, winter squash typically requires less fertilizer and pesticides compared to potatoes. Overall, both options are good choices for environmentally conscious consumers.