Comparing Nutrients in 500 calories Winter Squash, Hubbard, BakedVS Baked White Potatoes

Weight per 500 calories

Winter Squash, Hubbard, Baked

1000g

Baked White Potatoes

544g

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 500 calories - Winter Squash, Hubbard, Baked or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

6.4%6.2g

Fat

0.84%0.82g

6.2 gvs0.82 g

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

Find Vegetables rich in Fat

4%1.28g

Saturated Fat

0.68%0.22g

1.28 gvs0.22 g

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

Find Vegetables rich in Saturated Fat

101%1.62g

Omega 3

5.1%0.082g

1.62 gvs0.082 g

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

Find Vegetables rich in Omega 3

5.7%0.97g

Omega 6

1.57%0.27g

0.97 gvs0.27 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

83%108g

Carbohydrate

88%115g

108 gvs115 g

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

Find Vegetables rich in Carbohydrate

67.6%49g

Sugars

11.5%8.3g

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

49 gvs8.3 g

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

Find Vegetables rich in Sugars

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Vegetables rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Vegetables rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Vegetables rich in Sucrose

129%49g

Fiber

30%11.4g

49 gvs11.4 g

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

Find Vegetables rich in Fiber

44.3%25g

Protein

20.4%11.4g

25 gvs11.4 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

372%3350μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

3350 μgvs5.43 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

61.7%0.74mg

Vitamin B1

21.7%0.26mg

Thiamine

0.74 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

36%0.47mg

Vitamin B2

18%0.23mg

Riboflavin

0.47 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35%5.6mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

5.6 mgvs8.3 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

89.4%4.47mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

4.47 mgvs2.1 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

132%1.72mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.72 mgvs1.15 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

40%160μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

160 μgvs207 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

106%95mg

Vitamin C

76%68.5mg

Ascorbic acid

95 mgvs68.5 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

13.3%2mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

2 mgvs0.22 mg

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

Find Vegetables rich in Vitamin E

13.3%16μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

16 μgvs14.7 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

17%170mg

Calcium

5.43%54.3mg

170 mgvs54.3 mg

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

Find Vegetables rich in Calcium

50%0.45mg

Copper

76.7%0.69mg

0.45 mgvs0.69 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

58.8%4.7mg

Iron

43.5%3.48mg

4.7 mgvs3.48 mg

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

Find Vegetables rich in Iron

52.4%220mg

Magnesium

35%147mg

220 mgvs147 mg

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

Find Vegetables rich in Magnesium

74%1.7mg

Manganese

44.7%1.03mg

1.7 mgvs1.03 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

33%230mg

Phosphorus

58.2%408mg

230 mgvs408 mg

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

Find Vegetables rich in Phosphorus

105%3580mg

Potassium

87%2957mg

3580 mgvs2957 mg

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

Find Vegetables rich in Potassium

11%6μg

Selenium

4.94%2.7μg

6 μgvs2.7 μg

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

Find Vegetables rich in Selenium

5.33%80mg

Sodium

2.54%38mg

80 mgvs38 mg

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

Find Vegetables rich in Sodium

13.6%1.5mg

Zinc

17.3%1.9mg

1.5 mgvs1.9 mg

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

Find Vegetables rich in Zinc

23%851g

Water

11%410g

851 gvs410 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Winter Squash, Hubbard, BakedVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Winter Squash, Hubbard, Baked or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: