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

Macros Ratio

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

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	67.6% 88g	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	68.4% 26g	129% 49g	38g per day for Men 19-50 years
Protein	12% 6.7g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	27.5% 110μg	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	72.2% 65mg	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

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	70% 5.6mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	38.6% 270mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled 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 Boiled 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 Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Boiled Acorn Winter Squash with Salt has 1.4 times more Vitamin B1 than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 25.8 times more Vitamin A, 5.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained 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 Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Boiled Acorn Winter Squash with Salt has 1.5 times more Calcium than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 1.4 times more Potassium than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained 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 kg of Winter Squash, Hubbard, Baked with Salt contains 7.4 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained 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.