Comparing Nutrients in 100 grams Potato Skin VS Spaghetti Winter Squash

Macros Ratio

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

Macro Nutrients

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	2% 58kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	6.58% 2.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	7.77% 0.1mg	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	4.25% 17μg	3% 12μg	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	12.7% 11.4mg	2.33% 2.1mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	3% 30mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	4.1% 0.037mg	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	40.5% 3.24mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	5.43% 0.13mg	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	5.43% 38mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Spaghetti Winter Squash per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Spaghetti Winter Squash:

• 100 grams of Potato Skin have 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 Spaghetti Winter Squash.
• While 100 g of Raw Spaghetti Winter Squash contain 1.8 times more Vitamin B1 than Raw Potato Skin.
• Both Potato Skin and Spaghetti Winter Squash provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Spaghetti Winter Squash:

• 100 grams of Potato Skin have 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 Spaghetti Winter Squash.
• Both Potato Skin and Spaghetti Winter Squash contain similar levels of Water per 100 grams.
• 100 grams of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 1.9 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Fiber and 4 times more Protein than Spaghetti Winter Squash.
• While 100 g of Raw Spaghetti Winter Squash contain 14.9 times more Omega 3 than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in 100 grams.