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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Butternut Winter Squash	Baked Butternut 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	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.33% 0.056g	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% 41.6g	130g per day for Men 19-50 years
Sugars	12% 8.73g	10.8% 7.8g	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	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	235% 2111μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	38% 0.49mg	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	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	93% 83.3mg	66.6% 60mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	19% 191mg	16.3% 163mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	29.7% 0.68mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	33% 1127mg	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	1.06% 16mg	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

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

• Raw Butternut Winter Squash has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E per 14 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Raw Butternut Winter Squash has 1.2 times more Phosphorus and 1.2 times more Potassium than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per 14 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Butternut Winter Squash contains 1.6 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.