Comparing Nutrients in 7 ounces Potato Skin VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 182g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have 2.1 times more Vitamin B2, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 times more Vitamin C than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.8 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Spaghetti Winter Squash provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 1.3 times more Calcium, 11.4 times more Copper, 10.5 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium and 1.8 times more Zinc than Spaghetti Winter Squash.
• Both Potato Skin and Spaghetti Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.9 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 14.9 times more Omega 3 than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Spaghetti Winter Squash

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

Both potato skins and spaghetti winter squash are nutritious choices. Potato skins are a good source of fiber, potassium, and vitamin C, while spaghetti winter squash is rich in vitamins A and C, as well as fiber. Both options can support digestive health, boost immunity, and provide essential nutrients for overall well-being. Incorporating a variety of plant-based foods like these into your diet can help ensure you are getting a wide range of nutrients.

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

Both potato skin and spaghetti winter squash can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, spaghetti winter squash is lower in calories and carbohydrates compared to potato skin, making it a better choice for weight loss. Additionally, spaghetti squash is a great pasta alternative for those looking to reduce their carb intake.

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

Both potato skin and spaghetti winter squash can be beneficial for muscle gain due to their nutrient content. Potato skin is a good source of potassium, vitamin C, and fiber, while spaghetti winter squash is rich in vitamin A, vitamin C, and fiber. To support muscle growth, it's important to consume an adequate amount of protein, which can be found in plant-based sources such as legumes, tofu, tempeh, and seitan. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet can help provide the necessary nutrients for muscle repair and growth.

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

Potato skins have a lower environmental impact compared to spaghetti winter squash because potatoes require less water, land, and resources to grow. Additionally, potatoes have a shorter growing season and can be grown in a wider range of climates, reducing transportation emissions.