Comparing Nutrients in 14 ounces Acorn Winter Squash VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	NA	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	15.7% 5.95g	46% 17.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	59.2% 0.77mg	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	17% 67.5μg	19% 75.4μg	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	48.5% 43.7mg	47.6% 43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	13% 131mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	38% 0.34mg	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	34.7% 2.78mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	41.8% 0.96mg	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	20.4% 143mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	40.5% 1377mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.9% 329g	3700g per day for Men 19-50 years

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

• Baked Acorn Winter Squash contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Acorn Winter Squash contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Acorn Winter Squash contains 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Fiber and 1.4 times more Protein than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.