Comparing Nutrients in 14 ounces Summer Squash VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	27% 35g	130g per day for Men 19-50 years
Sugars	12% 8.73g	18% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.77g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.2% 11g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	75% 67.5mg	42.3% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	32.3% 0.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.5% 151mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 376g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Summer Squash vs Baked Winter Squash:

• Raw All Varieties Summer Squash have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Baked All Varieties Winter Squash have similar amounts of Vitamin B3 per 14 oz.
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Summer Squash vs Baked Winter Squash:

• Raw All Varieties Summer Squash have 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 1.5 times more Calcium, 1.6 times more Copper and 1.3 times more Iron than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Baked All Varieties Winter Squash have similar amounts of Manganese, Potassium and Water per 14 oz.
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Varieties Summer Squash have 1.4 times more Protein than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 2.3 times more Energy, 1.6 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.