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

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	13.8% 400kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	80% 104g	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	39.5% 15g	52.6% 20g	38g per day for Men 19-50 years
Protein	14.3% 8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	20% 180μg	591% 5320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	42.5% 170μg	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	122% 110mg	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

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	33% 330mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	87.5% 7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	51.4% 360mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	102% 3470mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.7% 878g	23.4% 864g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Acorn Winter Squash vs Butternut Winter Squash:

• 1 kilogram of Acorn Winter Squash has 1.4 times more Vitamin B1 than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 29.6 times more Vitamin A, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Raw 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 Acorn Winter Squash vs Butternut Winter Squash:

• 1 kg of Raw Butternut Winter Squash contains 1.5 times more Calcium than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Raw 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 kg of Raw Butternut Winter Squash contains 1.3 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.