Comparing Nutrients in 14 ounces Winter Squash VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Summer Squash	24%	8%	68%

Macro Nutrients

	Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	26.2% 34g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	24% 95μg	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	54.2% 49mg	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	3.64% 4.37μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	28.8% 2.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	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	13% 91mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	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	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10% 376g	3700g per day for Men 19-50 years

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

• Raw All Varieties Winter Squash have 6.8 times more Vitamin A and 1.2 times more Vitamin B5 than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.4 times more Vitamin C and 2.7 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Raw All Varieties Summer Squash have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw 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 oz.

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

• Raw All Varieties Winter Squash have 1.9 times more Calcium, 1.4 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.7 times more Phosphorus and 1.4 times more Zinc than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Raw All Varieties Summer Squash have similar amounts of Magnesium, Manganese and Water per 14 oz.
• Both Raw All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Varieties Winter Squash have 2.1 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.6 times more Omega 3 and 1.3 times more Protein than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Raw All Varieties Summer Squash have similar amounts of Sugars per 14 oz.
• Both Raw All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.