Comparing Nutrients in 7 ounces Winter Squash, Hubbard, Baked VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked	17%	9%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Winter Squash, Hubbard, Baked	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	16.5% 21.5g	33% 42.8g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	4.65% 3.37g	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	25.6% 9.72g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	74% 665μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.92% 1.1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	46% 0.6mg	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	7.94% 31.8μg	4.47% 18μg	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	21% 19mg	28.2% 25.4mg	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	2.65% 0.4mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	47.4% 0.43mg	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	11.7% 0.93mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	14% 0.32mg	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	6.52% 45.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked VS Baked Potato Flesh per 7 oz

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

Lets compare vitamin content per 7 ounces of Winter Squash, Hubbard, Baked vs Baked Potato Flesh:

• 7 ounces of Winter Squash, Hubbard, Baked have more Vitamin A, 2.2 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin C than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Baked Potato Flesh provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Winter Squash, Hubbard, Baked no Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Winter Squash, Hubbard, Baked vs Baked Potato Flesh:

• 7 ounces of Winter Squash, Hubbard, Baked have 1.3 times more Iron than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 4.8 times more Copper, 2.2 times more Phosphorus and 1.9 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Baked Potato Flesh contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Zinc
• Both Winter Squash, Hubbard, Baked no Salt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Hubbard, Baked have 16.2 times more Omega 3, 2.9 times more Sugars, 3.3 times more Fiber and 1.3 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Energy and 2 times more Carbohydrate than Winter Squash, Hubbard, Baked no Salt.
• 7 ounces of Winter Squash, Hubbard, Baked provide inadequate amounts of Energy
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Winter Squash, Hubbard, Baked no Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.