Comparing Nutrients in 14 ounces Baked Winter Squash VS Summer Squash

Macros Ratio

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

Macro Nutrients

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	5.06% 147kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	18% 13g	12% 8.73g	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	5.2% 3.77g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	29.2% 11g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	115% 1036μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	66.6% 0.87mg	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	28.8% 115μg	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	42.3% 38mg	75% 67.5mg	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	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	22.5% 0.2mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	16% 67.5mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	30.6% 1040mg	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	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Summer Squash per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Winter Squash versus 14 oz of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked Winter Squash have 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Summer Squash.
• While 14 oz of Raw All Varieties Summer Squash contain 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.
• Both Baked Winter Squash and Summer Squash provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• 14 ounces of Summer Squash have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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