Comparing Nutrients in 14 ounces Boiled Acorn Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	27% 19.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	52.5% 0.68mg	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	11% 43.7μg	16% 63.5μg	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	28.7% 25.8mg	42% 37.7mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20% 0.18mg	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	27.8% 2.22mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	29.3% 0.67mg	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	15.3% 107mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	64.6% 968mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.62% 356g	9.13% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Acorn Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Acorn Winter Squash with Salt versus 14 oz of Winter Squash, Hubbard, Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 14 ounces of Boiled Acorn Winter Squash with Salt have 1.4 times more Vitamin B1 than Winter Squash, Hubbard, Baked with Salt.
• While 14 oz of Winter Squash, Hubbard, Baked with Salt contain 25.8 times more Vitamin A, 5.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 14 ounces of Boiled Acorn Winter Squash with Salt have 1.5 times more Calcium than Winter Squash, Hubbard, Baked with Salt.
• While 14 oz of Winter Squash, Hubbard, Baked with Salt contain 1.4 times more Potassium than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per 14 ounces.
• 14 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Winter Squash, Hubbard, Baked with Salt contain 7.4 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.