Comparing Nutrients in 100 grams Boiled Summer Squash with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Summer Squash with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	0.69% 20kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	16.2% 21g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	16.2% 0.21mg	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% 20μg	9.5% 38μg	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	6.1% 5.5mg	14% 12.6mg	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	0.93% 0.14mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	14% 0.13mg	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	4.5% 0.36mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	9.26% 0.21mg	8.2% 0.19mg	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	5.57% 39mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Summer Squash with Salt vs Baked White Potatoes:

• Boiled and Drained All Varieties Summer Squash with Salt have 11 times more Vitamin A and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Summer Squash with Salt vs Baked White Potatoes:

• Boiled and Drained All Varieties Summer Squash with Salt have 2.7 times more Calcium, 33.9 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Iron, 1.9 times more Phosphorus and 2.8 times more Potassium than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Manganese and Zinc per 100 g.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained All Varieties Summer Squash with Salt have 5.5 times more Omega 3 and 1.7 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.6 times more Energy, 4.9 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.