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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	6.16% 179kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	5.4% 3.93g	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	% 3.93g	NA	g per day for Men 19-50 years
Sucrose	% 0.87g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	235% 2111μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	47% 0.61mg	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	26.8% 107μg	17% 67.5μg	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	93% 83.3mg	48.5% 43.7mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	19% 191mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	28.7% 0.26mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	29% 0.66mg	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	18.7% 131mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	40.5% 1377mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Acorn Winter Squash per 14 oz

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

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

• 14 ounces of Butternut Winter Squash have 29.6 times more Vitamin A, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Acorn Winter Squash.
• While 14 oz of Raw Acorn Winter Squash contain 1.4 times more Vitamin B1 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Butternut Winter Squash have 1.5 times more Calcium and 1.2 times more Manganese than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Butternut Winter Squash have 1.3 times more Fiber than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.