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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	13.8% 400kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	112% 146g	130g per day for Men 19-50 years
Sugars	NA	NA	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	39.5% 15g	116% 44g	38g per day for Men 19-50 years
Protein	14.3% 8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	20% 180μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	149% 1.94mg	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	42.5% 170μg	47.5% 190μg	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	122% 110mg	120% 108mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	33% 330mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	96% 0.86mg	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	87.5% 7mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	105% 2.42mg	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	51.4% 360mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	102% 3470mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.7% 878g	22.4% 829g	3700g per day for Men 19-50 years

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

• Baked Acorn Winter Squash contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Acorn Winter Squash contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash contains 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Fiber and 1.4 times more Protein than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.