Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories Summer SquashVS Baked White Potatoes

Weight per 100 calories

Summer Squash
625g
Baked White Potatoes
109g

Baked Whole White Potatoes have 5.8 times more energy per unit of mass than Raw All Varieties Summer Squash, which is average in comparison to other foods. Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Summer Squash or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Summer Squash
24%
8%
68%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

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
1.16%1.13g
Fat
0.17%0.16g
1.13 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.86%0.28g
Saturated Fat
0.14%0.043g
0.28 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
22%0.35g
Omega 3
1%0.016g
0.35 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.2%0.21g
Omega 6
0.31%0.053g
0.21 gvs0.053 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
16%21g
Carbohydrate
17.6%23g
21 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
19%13.8g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.8 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
8.2%5.94g
Fructose
0.54%0.39g
≤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]
5.94 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%4.7g
Glucose
%0.68g
4.7 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.19g
Sucrose
%0.43g
0.19 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
18%6.88g
Fiber
6%2.3g
6.88 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
13.5%7.56g
Protein
4.08%2.3g
7.56 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

6.94%62.5μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
62.5 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
25%0.3mg
Vitamin B1
4.35%0.052mg
Thiamine
0.3 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
68.3%0.89mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.89 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
19%3.04mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
3.04 mgvs1.66 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
19.4%0.97mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.97 mgvs0.42 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
105%1.36mg
Vitamin B6
17.6%0.23mg
Pyridoxine
1.36 mgvs0.23 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
45.3%181μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
181 μgvs41.3 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
118%106mg
Vitamin C
15.2%13.7mg
Ascorbic acid
106 mgvs13.7 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
5%0.75mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.75 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
15.6%18.8μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
18.8 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

9.38%94mg
Calcium
1.1%11mg
94 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
35.4%0.32mg
Copper
15.3%0.14mg
0.32 mgvs0.14 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
27.3%2.2mg
Iron
8.7%0.7mg
2.2 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
25.3%106mg
Magnesium
7%29.3mg
106 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
47.6%1.1mg
Manganese
8.93%0.21mg
1.1 mgvs0.21 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
34%238mg
Phosphorus
11.6%81.5mg
238 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
48%1638mg
Potassium
17.4%591mg
1638 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.27%1.25μg
Selenium
0.99%0.54μg
1.25 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.83%12.5mg
Sodium
0.51%7.6mg
12.5 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
16.5%1.8mg
Zinc
3.46%0.38mg
1.8 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
16%592g
Water
2.2%82g
592 gvs82 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 Summer Squash vs Baked White Potatoes:
Comparing minerals per 100 calories for Summer Squash vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: