Comparing Nutrients in 100 calories Zucchini Summer Squash with SkinVS Baked Red Potatoes

Weight per 100 calories

Zucchini Summer Squash with Skin

588g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 5.1 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is average in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Zucchini Summer Squash with Skin

24%

14%

62%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skinvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.94%1.9g

Fat

0.18%0.17g

1.9 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.54%0.49g

Saturated Fat

0.14%0.046g

0.49 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

22.4%0.36g

Omega 3

1.08%0.017g

0.36 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.04%0.18g

Omega 6

0.33%0.056g

0.18 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

14%18.3g

Carbohydrate

17.3%22.5g

18.3 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

20.3%14.7g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.7 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

11%8.1g

Fructose

0.7%0.51g

≤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]

8.1 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%6.3g

Glucose

%0.63g

6.3 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.29g

Sucrose

%0.52g

0.29 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

15.5%5.9g

Fiber

5.44%2.07g

5.9 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

12.7%7.1g

Protein

4.72%2.64g

7.1 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Zucchini Summer Squash with Skinvs Baked Red Potatoes

6.54%59μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

59 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

22%0.26mg

Vitamin B1

6.9%0.083mg

Thiamine

0.26 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

42.5%0.55mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.55 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

16.6%2.65mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

2.65 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

24%1.2mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

1.2 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

73.8%0.96mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.96 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

35.3%141μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

141 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

117%105mg

Vitamin C

16%14.5mg

Ascorbic acid

105 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

4.7%0.71mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.71 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

21%25.3μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

25.3 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Zucchini Summer Squash with Skinvs Baked Red Potatoes

9.4%94mg

Calcium

1.03%10.3mg

94 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

34.6%0.31mg

Copper

22.2%0.2mg

0.31 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

27.2%2.18mg

Iron

10%0.8mg

2.18 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

25.2%106mg

Magnesium

7.66%32mg

106 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

45.3%1.04mg

Manganese

8.65%0.2mg

1.04 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

32%224mg

Phosphorus

12%82.8mg

224 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

45%1535mg

Potassium

18.4%626mg

1535 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

2.14%1.18μg

Selenium

1.18 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

3.14%47mg

Sodium

0.92%13.8mg

47 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

17%1.9mg

Zinc

4.18%0.46mg

1.9 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

15%558g

Water

2.4%88g

558 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Zucchini Summer Squash with Skin vs Baked Red Potatoes:

Raw Zucchini Summer Squash with Skin has 51.2 times more Vitamin A, 3.2 times more Vitamin B1, 9.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9, 7.3 times more Vitamin C, 7.7 times more Vitamin E and 7.9 times more Vitamin K than Baked Whole Red Potatoes.
Both Raw Zucchini Summer Squash with Skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Zucchini Summer Squash with Skin vs Baked Red Potatoes:

Raw Zucchini Summer Squash with Skin has 9.1 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 5.2 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium, 4.1 times more Zinc and 6.3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

Raw Zucchini Summer Squash with Skin has 10.9 times more Fat, 10.7 times more Saturated Fat, 20.8 times more Omega 3, 3.1 times more Omega 6, 8.9 times more Sugars, 16.1 times more Fructose, 2.8 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
Both Raw Zucchini Summer Squash with Skin and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Zucchini Summer Squash with Skin as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Zucchini Summer Squash with SkinVS Boiled Summer Squash, Zucchini, Includes SkinBaked Red PotatoesVS Boiled Summer Squash, Zucchini, Includes SkinZucchini Summer Squash with SkinVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Zucchini Summer Squash with SkinVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: