Comparing Nutrients in 1 kilogram Summer Squash VS Baked Winter Squash

Macros Ratio

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

Macro Nutrients

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	5.5% 160kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	68% 88.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	45.5% 33g	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	13% 9.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	21.6% 12g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	11% 100μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	124% 1.6mg	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	72.5% 290μg	50% 200μg	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	189% 170mg	107% 96mg	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	8% 1.2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	15% 150mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	91% 0.82mg	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	43.8% 3.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	81.3% 1.87mg	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	54.3% 380mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25.6% 946g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Baked Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Summer Squash versus 1 kg of Baked Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Summer Squash has 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 Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Baked Winter Squash provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Summer Squash have insufficient amounts of Vitamin A
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin B1
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Summer Squash has 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 1.5 times more Calcium, 1.6 times more Copper and 1.3 times more Iron than Raw All Varieties Summer Squash.
• Both Summer Squash and Baked Winter Squash contain similar levels of Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Summer Squash has 1.4 times more Protein than Baked Winter Squash.
• While 1 kg of Baked All Varieties Winter Squash contains 1.6 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Fiber than Raw All Varieties Summer Squash.
• 1 kilogram of Baked Winter Squash provide inadequate amounts of Protein
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.