Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	19.3% 560kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	67.6% 49g	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	116% 44g	129% 49g	38g per day for Men 19-50 years
Protein	20% 11g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	132% 1.72mg	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	47.5% 190μg	40% 160μg	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	120% 108mg	106% 95mg	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	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	50% 0.45mg	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	116% 9.3mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	74% 1.7mg	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	64.3% 450mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	22.4% 829g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Baked Acorn Winter Squash with Salt has 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 16 times more Vitamin A and 3.6 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Baked Acorn Winter Squash with Salt has 2.6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 1.2 times more Potassium than Winter Squash, Hubbard, Baked with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Acorn Winter Squash with Salt has 1.3 times more Carbohydrate than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 4.4 times more Omega 3 and 2.2 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Fiber per one kilogram.
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.