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

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	0.82% 0.14g	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	80.7% 105g	130g per day for Men 19-50 years
Sugars	45.5% 33g	27% 19.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	16% 8.9g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	95% 1.24mg	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	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	20% 18mg	168% 151mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	72.2% 0.65mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	74.8% 1.72mg	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	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24% 892g	23.7% 878g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Baked Butternut 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 Baked Butternut 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 Baked Butternut Winter Squash with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 3.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.4 times more Vitamin K than Baked Butternut Winter Squash with Salt.
• While 1 kg of Baked Butternut Winter Squash with Salt contains 2.1 times more Vitamin A, 4.5 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 8.4 times more Vitamin C and 10.8 times more Vitamin E than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1 and Vitamin E
• 1 kilogram of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked All Varieties Winter Squash with Salt as well as Baked Butternut 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 Baked Butternut Winter Squash with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 1.3 times more Copper and 1.7 times more Zinc than Baked Butternut Winter Squash with Salt.
• While 1 kg of Baked Butternut Winter Squash with Salt contains 1.9 times more Calcium, 1.4 times more Iron, 2.2 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 Baked Butternut Winter Squash with Salt contain similar levels of Manganese, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Baked Butternut Winter Squash with Salt lack sufficient amounts of Zinc
• Both Baked All Varieties Winter Squash with Salt as well as Baked Butternut 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 3.8 times more Omega 3 and 1.7 times more Sugars than Baked Butternut Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Baked Butternut Winter Squash with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3
• Both Baked All Varieties Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.