Comparing Nutrients in 1 kilogram Baked All Varieties Winter Squash with Salt VS Boiled Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	67.6% 88g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	16% 8.9g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	90% 1.17mg	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	50% 200μg	27.5% 110μg	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	20% 18mg	72.2% 65mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	57.8% 0.52mg	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	55% 4.4mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	63.5% 1.46mg	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	27% 190mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 892g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Boiled Acorn Winter Squash with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked All Varieties Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 20.1 times more Vitamin A, 8.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Acorn Winter Squash with Salt.
• While 1 kg of Boiled and Drained Acorn Winter Squash with Salt contains 6.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn Winter Squash with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked All Varieties Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 1.6 times more Copper, 1.3 times more Manganese and 2 times more Zinc than Boiled Acorn Winter Squash with Salt.
• While 1 kg of Boiled and Drained Acorn Winter Squash with Salt contains 1.3 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn Winter Squash with Salt contain similar levels of Calcium, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Zinc
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 4.2 times more Omega 3 than Boiled Acorn Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn Winter Squash with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.