Comparing Nutrients in 100 grams Baked Potato Skin VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Baked Potato Skin	Scallop Summer Squash	Recommended Dietary Allowance
Energy	6.83% 198kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	2.95% 3.84g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	3.3% 2.4g	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	20.8% 7.9g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	8.4% 0.11mg	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	5.5% 22μg	7.5% 30μg	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	15% 13.5mg	20% 18mg	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	0.27% 0.04mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	11.3% 0.1mg	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	88% 7.04mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	6.83% 0.16mg	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	14.4% 101mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Scallop Summer Squash per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Scallop Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Scallop Summer Squash:

• 100 grams of Baked Potato Skin have 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5.1 times more Vitamin B3, 8.4 times more Vitamin B5 and 5.6 times more Vitamin B6 than Scallop Summer Squash.
• While 100 g of Raw Scallop Summer Squash contain 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.9 times more Vitamin K than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Scallop Summer Squash:

• 100 grams of Baked Potato Skin have 1.8 times more Calcium, 8 times more Copper, 17.6 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 1.7 times more Zinc than Scallop Summer Squash.
• While 100 g of Raw Scallop Summer Squash contain 2 times more Water than Baked Potato Skin.
• 100 grams of Scallop Summer Squash lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Raw Scallop Summer Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 11 times more Energy, 12 times more Carbohydrate, 6.6 times more Fiber and 3.6 times more Protein than Scallop Summer Squash.
• While 100 g of Raw Scallop Summer Squash contain 5.2 times more Omega 3 and 1.7 times more Sugars than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Scallop Summer Squash provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Raw Scallop Summer Squash provide inadequate amounts of Omega 6 in 100 grams.