Comparing Nutrients in 1 kilogram Winter Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	11.7% 340kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	66% 86g	33% 43g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	39.5% 15g	37% 14g	38g per day for Men 19-50 years
Protein	17% 9.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	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	60% 240μg	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	137% 123mg	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	9.17% 11μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	28% 280mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	72.5% 5.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	33% 230mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	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	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25.3% 937g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Winter Squash vs Boiled Summer Squash:

• 1 kilogram of Winter Squash has 6.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Summer Squash.
• While 1 kg of Boiled and Drained All Varieties Summer Squash contains 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Winter Squash have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Summer Squash have insufficient amounts of Vitamin A
• Both Raw 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 Winter Squash vs Boiled Summer Squash:

• 1 kilogram of Winter Squash has 1.6 times more Iron and 1.8 times more Potassium than Boiled Summer Squash.
• While 1 kg of Boiled and Drained All Varieties Summer Squash contains 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Winter Squash lack sufficient amounts of Zinc
• Both Raw 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 Winter Squash has 2 times more Carbohydrate than Boiled Summer Squash.
• While 1 kg of Boiled and Drained All Varieties Summer Squash contains 2.3 times more Omega 3 than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash offer comparable quantities of Sugars and Fiber per one kilogram.
• Both Raw 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.