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Comparing Nutrients in 1 pound Baked White PotatoesVS Baked Butternut Winter Squash

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Baked Butternut Winter Squash
8%
2%
90%
1 lb ▼

Macro Nutrients

14.4%417kcal
Energy
6.26%181kcal
417 kcalvs181 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.7%0.68g
Fat
0.42%0.41g
0.68 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.57%0.18g
Saturated Fat
0.27%0.086g
0.18 gvs0.086 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.25%0.068g
Omega 3
6.8%0.11g
0.068 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.3%0.22g
Omega 6
0.37%0.064g
0.22 gvs0.064 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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73.6%96g
Carbohydrate
36.6%47.6g
96 gvs47.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.57%6.94g
Sugars
12.3%8.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.94 gvs8.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.25%1.63g
Fructose
NA
≤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]
1.63 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.86g
Glucose
NA
2.86 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
NA
1.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
25%9.53g
Fiber
38%14.5g
9.53 gvs14.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.53g
Protein
7.3%4.1g
9.53 gvs4.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.5%4.54μg
Vitamin A
281%2531μg
RAE, retinol activity equivalents
4.54 μgvs2531 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
18%0.22mg
Vitamin B1
27.2%0.33mg
Thiamine
0.22 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
15%0.2mg
Vitamin B2
5.93%0.077mg
Riboflavin
0.2 mgvs0.077 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
43.3%6.93mg
Vitamin B3
27.5%4.4mg
Niacin, nicotinic acid, niacinamide
6.93 mgvs4.4 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
34.7%1.74mg
Vitamin B5
32.6%1.63mg
Pantothenic acid
1.74 mgvs1.63 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
73.6%0.96mg
Vitamin B6
43.3%0.56mg
Pyridoxine
0.96 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
43%172μg
Vitamin B9
21.5%86μg
Folates and Folic Acid
172 μgvs86 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
63.5%57mg
Vitamin C
76%68.5mg
Ascorbic acid
57 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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
1.2%0.18mg
Vitamin E
39%5.85mg
Tocopherols and Tocotrienols
0.18 mgvs5.85 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.2%12.2μg
Vitamin K
3.78%4.54μg
Phytomenadione or phylloquinone
12.2 μgvs4.54 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.54%45.4mg
Calcium
18.6%186mg
45.4 mgvs186 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64%0.58mg
Copper
32.8%0.29mg
0.58 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
36.3%2.9mg
Iron
34%2.72mg
2.9 mgvs2.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29%122mg
Magnesium
31.3%132mg
122 mgvs132 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37.3%0.86mg
Manganese
34%0.78mg
0.86 mgvs0.78 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
48.6%340mg
Phosphorus
17.5%122mg
340 mgvs122 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
72.6%2468mg
Potassium
38%1288mg
2468 mgvs1288 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.12%2.27μg
Selenium
4.12%2.27μg
2.27 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.8mg
Sodium
1.2%18mg
31.8 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.4%1.6mg
Zinc
5.36%0.59mg
1.6 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
9.25%342g
Water
10.8%398g
342 gvs398 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Baked White Potatoes vs Baked Butternut Winter Squash:
Comparing minerals per 1 pound for Baked White Potatoes vs Baked Butternut Winter Squash:
Comparison of macro-nutrients per 1 pound:



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