Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	10.5% 13.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	7.83% 2.98g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Potato Skin	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	7.7% 0.62mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	3.4% 24mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Spaghetti Winter Squash 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 Spaghetti Winter Squash vs Potato Skin:

• 7 ounces of Spaghetti Winter Squash have 1.8 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Vitamin B2, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Spaghetti Winter Squash 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 Spaghetti Winter Squash vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.3 times more Calcium, 11.4 times more Copper, 10.5 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium and 1.8 times more Zinc than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Spaghetti Winter Squash as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti Winter Squash have 14.9 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Raw Spaghetti Winter Squash.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Spaghetti Winter Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.