Comparing Nutrients in 100 grams Summer Squash VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Summer Squash	Baked White Potatoes	Recommended Dietary Allowance
Energy	0.55% 16kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	2.58% 3.35g	16.2% 21g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.03g	% 0.4g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	7.25% 29μg	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	19% 17mg	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	0.8% 0.12mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	4.38% 0.35mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.18mg	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	5.43% 38mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	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	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.04% 75.4g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 10 times more Vitamin A, 3.3 times more Vitamin B2 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 100 g.
• Both Raw All Varieties Summer Squash 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 Summer Squash vs Baked White Potatoes:

• Raw All Varieties Summer Squash have 1.5 times more Calcium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus and 2.1 times more Potassium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Baked Whole White Potatoes have similar amounts of Manganese and Zinc per 100 g.
• Both Raw All Varieties Summer Squash as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw All Varieties Summer Squash have 3.7 times more Omega 3, 1.4 times more Sugars and 2.6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.8 times more Energy, 6.3 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.