Comparing Nutrients in 7 ounces Baby Zucchini Squash VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Potato Skin	17%	1%	82%

Macro Nutrients

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	NA	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.74% 1.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Potato Skin	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	19.6% 1.57mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	26.4% 185mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	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	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Potato Skin per 7 oz

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

• 7 ounces of Baby Zucchini Squash have more Vitamin A, 2 times more Vitamin B1, 1.2 times more Vitamin B5 and 3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Baby Zucchini Squash as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baby Zucchini Squash have 1.4 times more Magnesium, 2.4 times more Phosphorus and 2.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Calcium, 4.4 times more Copper, 4.1 times more Iron and 3.1 times more Manganese than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin contain similar levels of Potassium and Water per seven ounces.
• Both Raw Baby Zucchini 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 Baby Zucchini Squash have 10.6 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.8 times more Energy, 4 times more Carbohydrate and 2.3 times more Fiber than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Baby Zucchini Squash as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.