Comparing Nutrients in 7 ounces Zucchini Summer Squash with Skin VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Potato Skin	17%	1%	82%

Macro Nutrients

	Zucchini Summer Squash with Skin	Potato Skin	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	4.75% 6.17g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	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	4.3% 2.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	12% 47.6μg	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	39.5% 35.5mg	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	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Potato Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	10.8% 75.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	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	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Potato Skin:

• 7 ounces of Zucchini Summer Squash with Skin have 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Zucchini Summer Squash with Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Zucchini Summer Squash with Skin as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Zucchini Summer Squash with Skin vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.9 times more Calcium, 8 times more Copper, 8.8 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese and 1.6 times more Potassium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Potato Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin have 6.1 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.4 times more Energy, 4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Raw Zucchini Summer Squash with Skin.
• 7 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Zucchini Summer Squash with Skin as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.