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

Macros Ratio

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

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	19% 24.7g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	5.22% 2g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36.5% 0.47mg	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	14% 55.6μg	8.43% 33.7μg	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	28.4% 25.6mg	25% 22.6mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	93% 0.84mg	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	9.18% 0.73mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	52% 1.2mg	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	10.5% 73.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.47% 165g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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