Comparing Nutrients in 14 ounces Baked All Varieties Winter Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	18% 13g	9.36% 6.8g	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	29.2% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	115% 1036μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	24.4% 0.32mg	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	20% 79.4μg	27.8% 111μg	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	7.94% 7.14mg	57% 51mg	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	14.6% 17.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	23% 0.21mg	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	22% 1.75mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	30% 0.69mg	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	10.8% 75.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked All Varieties Winter Squash with Salt versus 14 oz of Boiled Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked All Varieties Winter Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 14 ounces of Baked All Varieties Winter Squash with Salt have 4.7 times more Vitamin A, 2.8 times more Vitamin B2 and 2 times more Vitamin B6 than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 7.2 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked All Varieties Winter Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 14 ounces of Baked All Varieties Winter Squash with Salt have 1.2 times more Calcium and 1.6 times more Copper than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.5 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Zinc than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Iron, Manganese, Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked All Varieties Winter Squash with Salt have 3.3 times more Carbohydrate, 1.9 times more Sugars and 2.8 times more Fiber than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.3 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Protein
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.