Comparing Nutrients in 100 grams Baked Red Potatoes VS Boiled Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Baked Red Potatoes	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	3% 87kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	2.07% 1.5g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	1.58% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	6.54% 0.085mg	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	6.75% 27μg	5.25% 21μg	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	14% 12.6mg	12% 11mg	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	0.53% 0.08mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	9.22% 0.083mg	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	8.75% 0.7mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	5.57% 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	10.3% 72mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Boiled Scallop Summer Squash:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Scallop Summer Squash have similar amounts of Vitamin C per 100 g.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Boiled Scallop Summer Squash:

• Baked Whole Red Potatoes have 2.1 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.7 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Scallop Summer Squash have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 5.4 times more Energy, 5.9 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 3 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Scallop Summer Squash have similar amounts of Sugars and Fiber per 100 g.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.