Comparing Nutrients in 7 ounces Winter Squash, Hubbard, Baked VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked	17%	9%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Winter Squash, Hubbard, Baked	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	74% 665μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.92% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	21% 710mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	NA	11mg per day for Men 19-50 years
Water	4.56% 169g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Winter Squash, Hubbard, Baked versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Winter Squash, Hubbard, Baked vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Winter Squash, Hubbard, Baked have 5.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Winter Squash, Hubbard, Baked vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Winter Squash, Hubbard, Baked have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 37.3 times more Sodium than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Frozen Roasted Potatoes with Salt contain similar levels of Iron per seven ounces.
• Both Winter Squash, Hubbard, Baked no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Hubbard, Baked have 7.1 times more Sugars and 1.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Energy and 2.4 times more Carbohydrate than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked provide inadequate amounts of Energy