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

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	68% 88.5g	83% 108g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	73.7% 28g	129% 49g	38g per day for Men 19-50 years
Protein	16% 8.9g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	50% 200μg	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	20% 18mg	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	8% 1.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	55% 4.4mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	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	27% 190mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	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	158% 2370mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24% 892g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Winter Squash, Hubbard, Baked 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 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 Baked All Varieties Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 1.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.8 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 1.3 times more Vitamin A, 4.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 5.3 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin K
• Both Baked All Varieties Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked All Varieties Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 1 kilogram of Baked All Varieties Winter Squash with Salt has 1.3 times more Calcium, 1.8 times more Copper and 1.5 times more Zinc than Winter Squash, Hubbard, Baked with Salt.
• While 1 kg of Winter Squash, Hubbard, Baked with Salt contains 1.7 times more Magnesium and 1.5 times more Potassium than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Iron, Manganese, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium and Zinc
• Both Baked All Varieties Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Winter Squash, Hubbard, Baked with Salt contains 1.8 times more Omega 3, 1.5 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Protein
• Both Baked All Varieties Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.