Comparing Nutrients in 1 kilogram Winter Squash VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	68% 88.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	45.5% 33g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	17% 9.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	124% 1.6mg	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	107% 96mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	28% 280mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	91% 0.82mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	81.3% 1.87mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	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	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24% 892g	3700g per day for Men 19-50 years

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

• Raw All Varieties Winter Squash have 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 3.8 times more Vitamin A and 4 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw All Varieties Winter Squash have 1.3 times more Calcium, 1.3 times more Iron, 1.2 times more Phosphorus and 1.5 times more Potassium than Baked All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Copper, Magnesium, Manganese, Zinc and Water per 1 kg.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked All Varieties Winter Squash contain 2.6 times more Omega 3, 1.5 times more Sugars and 1.9 times more Fiber than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.