Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Butternut Winter Squash

Macros Ratio

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

Macro Nutrients

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	19.3% 560kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	116% 44g	52.6% 20g	38g per day for Men 19-50 years
Protein	20% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	591% 5320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	44% 440mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	80% 0.72mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	88% 2.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	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	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Butternut Winter Squash per 1 kg

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

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

• 1 kilogram of Baked Acorn Winter Squash has 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Butternut Winter Squash:

• 1 kilogram of Baked Acorn Winter Squash has 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Butternut Winter Squash.
• Both Baked Acorn Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Manganese and Water per one kilogram.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Acorn Winter Squash has 1.4 times more Omega 3, 1.2 times more Carbohydrate and 2.2 times more Fiber than Butternut Winter Squash.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.