Comparing Nutrients in 7 ounces Baked White Potatoes VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Baked White Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	13.4% 9.72g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	26.3% 0.34mg	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	19% 75.4μg	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	27.8% 25mg	21% 19mg	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	9.92% 0.089mg	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	16% 1.27mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	14.7% 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	21.3% 149mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.56% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Winter Squash, Hubbard, Baked:

• Baked Whole White Potatoes have 2.7 times more Vitamin B3, 1.2 times more Vitamin B6, 2.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.7 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 335 times more Vitamin A, 1.5 times more Vitamin B1 and 5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Baked Whole White Potatoes as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Winter Squash, Hubbard, Baked:

• Baked Whole White Potatoes have 2.8 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1.7 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Manganese, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.8 times more Energy and 2 times more Carbohydrate than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 10.8 times more Omega 3, 3.2 times more Sugars and 2.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Winter Squash, Hubbard, Baked no Salt have similar amounts of Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.