Comparing Nutrients in 1 kilogram Baked Winter Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	12.8% 370kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	2.9% 0.49g	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	33% 43g	130g per day for Men 19-50 years
Sugars	45.5% 33g	35.7% 26g	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	37% 14g	38g per day for Men 19-50 years
Protein	16% 8.9g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	290% 2610μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	50% 0.65mg	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	50% 200μg	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	107% 96mg	61% 55mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	22% 220mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	114% 1.03mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	93% 2.13mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24% 892g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Boiled Summer Squash per 1 kg

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

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

• 1 kilogram of Baked Winter Squash has 23.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin C and 1.3 times more Vitamin K than Boiled Summer Squash.
• While 1 kg of Boiled and Drained All Varieties Summer Squash contains 2.8 times more Vitamin B1 than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Summer Squash provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Summer Squash have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Winter Squash vs Boiled Summer Squash:

• 1 kilogram of Baked Winter Squash has 1.2 times more Iron and 1.3 times more Potassium than Boiled Summer Squash.
• While 1 kg of Boiled and Drained All Varieties Summer Squash contains 1.3 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Summer Squash contain similar levels of Calcium, Manganese and Water per one kilogram.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Winter Squash has 2.1 times more Carbohydrate, 1.3 times more Sugars and 2 times more Fiber than Boiled Summer Squash.
• Both Baked Winter Squash and Boiled Summer Squash offer comparable quantities of Omega 3 per one kilogram.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.