Comparing Nutrients in 1 kilogram Boiled Summer Squash VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Winter Squash	10%	3%	87%

Macro Nutrients

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Energy	6.9% 200kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	66% 86g	130g per day for Men 19-50 years
Sugars	35.7% 26g	30.3% 22g	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	37% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	120% 1.56mg	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	50% 200μg	60% 240μg	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	61% 55mg	137% 123mg	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	9.33% 1.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Calcium	27% 270mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	79% 0.71mg	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	45% 3.6mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	71% 1.63mg	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	55.7% 390mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.3% 937g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 6.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.6 times more Iron and 1.8 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Calcium and Water per 1 kg.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained All Varieties Summer Squash have 2.3 times more Omega 3 than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.7 times more Energy and 2 times more Carbohydrate than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.