Comparing Nutrients in 300 calories Winter Squash, Hubbard, BakedVS Baked White Potatoes

Weight per 300 calories

Winter Squash, Hubbard, Baked

600g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Winter Squash, Hubbard, Baked no Salt, which is average in comparison to other foods. Winter Squash, Hubbard, Baked having low energy density.

Which food has more nutrients per 300 calories - Winter Squash, Hubbard, Baked or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.84%3.72g

Fat

0.5%0.49g

3.72 gvs0.49 g

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

Find Vegetables rich in Fat

2.4%0.77g

Saturated Fat

0.41%0.13g

0.77 gvs0.13 g

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

Find Vegetables rich in Saturated Fat

60.8%0.97g

Omega 3

3.06%0.049g

0.97 gvs0.049 g

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

Find Vegetables rich in Omega 3

3.42%0.58g

Omega 6

0.94%0.16g

0.58 gvs0.16 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

50%65g

Carbohydrate

53%68.7g

65 gvs68.7 g

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

Find Vegetables rich in Carbohydrate

40.6%29.4g

Sugars

6.9%5g

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

29.4 gvs5 g

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

Find Vegetables rich in Sugars

Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

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

Find Vegetables rich in Fructose

Glucose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Vegetables rich in Sucrose

77.4%29.4g

Fiber

18%6.85g

29.4 gvs6.85 g

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

Find Vegetables rich in Fiber

26.6%15g

Protein

12.2%6.85g

15 gvs6.85 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Winter Squash, Hubbard, Bakedvs Baked White Potatoes

223%2010μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

2010 μgvs3.26 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

37%0.44mg

Vitamin B1

13%0.16mg

Thiamine

0.44 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

21.7%0.28mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.28 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

21%3.35mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.35 mgvs5 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

53.6%2.7mg

Vitamin B5

25%1.25mg

Pantothenic acid

2.7 mgvs1.25 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

79.4%1.03mg

Vitamin B6

53%0.69mg

Pyridoxine

1.03 mgvs0.69 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

24%96μg

Vitamin B9

31%124μg

Folates and Folic Acid

96 μgvs124 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

63.3%57mg

Vitamin C

45.7%41mg

Ascorbic acid

57 mgvs41 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

8%1.2mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.2 mgvs0.13 mg

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

Find Vegetables rich in Vitamin E

8%9.6μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

9.6 μgvs8.8 μg

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

Find Vegetables rich in Vitamin K

Minerals

Winter Squash, Hubbard, Bakedvs Baked White Potatoes

10%102mg

Calcium

3.26%32.6mg

102 mgvs32.6 mg

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

Find Vegetables rich in Calcium

30%0.27mg

Copper

46%0.41mg

0.27 mgvs0.41 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

35.3%2.82mg

Iron

26%2.1mg

2.82 mgvs2.1 mg

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

Find Vegetables rich in Iron

31.4%132mg

Magnesium

21%88mg

132 mgvs88 mg

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

Find Vegetables rich in Magnesium

44.3%1.02mg

Manganese

26.8%0.62mg

1.02 mgvs0.62 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

19.7%138mg

Phosphorus

35%245mg

138 mgvs245 mg

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

Find Vegetables rich in Phosphorus

63%2148mg

Potassium

52%1774mg

2148 mgvs1774 mg

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

Find Vegetables rich in Potassium

6.55%3.6μg

Selenium

2.96%1.63μg

3.6 μgvs1.63 μg

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

Find Vegetables rich in Selenium

3.2%48mg

Sodium

1.52%23mg

48 mgvs23 mg

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

Find Vegetables rich in Sodium

8.2%0.9mg

Zinc

10.4%1.14mg

0.9 mgvs1.14 mg

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

Find Vegetables rich in Zinc

14%511g

Water

6.65%246g

511 gvs246 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Winter Squash, Hubbard, Baked vs Baked White Potatoes:

Winter Squash, Hubbard, Baked no Salt has 616.4 times more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 1.4 times more Vitamin C and 9.2 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Winter Squash, Hubbard, Baked vs Baked White Potatoes:

Winter Squash, Hubbard, Baked no Salt has 3.1 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.2 times more Potassium, 2.2 times more Selenium, 2.1 times more Sodium and 2.1 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Copper, 1.8 times more Phosphorus and 1.3 times more Zinc than Winter Squash, Hubbard, Baked no Salt.

Comparison of macro-nutrients per 300 calories:

Winter Squash, Hubbard, Baked no Salt has 7.6 times more Fat, 19.9 times more Omega 3, 3.6 times more Omega 6, 5.9 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
Both Winter Squash, Hubbard, Baked no Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter SquashBaked White PotatoesVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Winter Squash, Hubbard, BakedVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Winter Squash, Hubbard, Baked or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: