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Comparing Nutrients in 100 grams Winter Squash, Hubbard, BakedVS Baked Red Potatoes

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked
17%
9%
74%
Baked Red Potatoes
10%
2%
88%
100 g ▼

Macro Nutrients

1.72%50kcal
Energy
3%87kcal
50 kcalvs87 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.64%0.62g
Fat
0.15%0.15g
0.62 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.13%0.04g
0.13 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10%0.16g
Omega 3
0.94%0.015g
0.16 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g
Omega 6
0.29%0.049g
0.097 gvs0.049 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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8.3%11g
Carbohydrate
15%19.6g
11 gvs19.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.76%4.9g
Sugars
1.97%1.43g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.9 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.61%0.44g
≤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 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.55g
NA gvs0.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.45g
NA gvs0.45 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.9g
Fiber
4.74%1.8g
4.9 gvs1.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.43%2.48g
Protein
4.1%2.3g
2.48 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

37.2%335μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
335 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.17%0.074mg
Vitamin B1
6%0.072mg
Thiamine
0.074 mgvs0.072 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.047 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg
Vitamin B3
9.97%1.6mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs1.6 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
8.94%0.45mg
Vitamin B5
6.82%0.34mg
Pantothenic acid
0.45 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.2%0.17mg
Vitamin B6
16.3%0.21mg
Pyridoxine
0.17 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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4%16μg
Vitamin B9
6.75%27μg
Folates and Folic Acid
16 μgvs27 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10.6%9.5mg
Vitamin C
14%12.6mg
Ascorbic acid
9.5 mgvs12.6 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 .

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1.33%0.2mg
Vitamin E
0.53%0.08mg
Tocopherols and Tocotrienols
0.2 mgvs0.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.33%1.6μg
Vitamin K
2.33%2.8μg
Phytomenadione or phylloquinone
1.6 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.7%17mg
Calcium
0.9%9mg
17 mgvs9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5%0.045mg
Copper
19.3%0.17mg
0.045 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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5.88%0.47mg
Iron
8.75%0.7mg
0.47 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.24%22mg
Magnesium
6.67%28mg
22 mgvs28 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.4%0.17mg
Manganese
7.52%0.17mg
0.17 mgvs0.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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3.3%23mg
Phosphorus
10.3%72mg
23 mgvs72 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.5%358mg
Potassium
16%545mg
358 mgvs545 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
NA
0.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%8mg
Sodium
0.8%12mg
8 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.36%0.15mg
Zinc
3.64%0.4mg
0.15 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.3%85g
Water
2.07%76.7g
85 gvs76.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Winter Squash, Hubbard, Baked vs Baked Red Potatoes:
Comparing minerals per 100 grams for Winter Squash, Hubbard, Baked vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 grams:



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