Comparing Nutrients in 1 kilogram Butternut Winter Squash VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	15.5% 450kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	112% 146g	130g per day for Men 19-50 years
Sugars	30.3% 22g	NA	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	13.7% 9.9g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	116% 44g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	591% 5320μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	149% 1.94mg	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	67.5% 270μg	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	233% 210mg	120% 108mg	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	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	48% 480mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	96% 0.86mg	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	87.5% 7mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	105% 2.42mg	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	47% 330mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.4% 864g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Baked Acorn Winter Squash per 1 kg

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

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

• 1 kilogram of Butternut Winter Squash has 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Acorn Winter Squash.
• While 1 kg of Baked Acorn Winter Squash contains 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Baked Acorn Winter Squash contains 1.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Phosphorus than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Baked Acorn Winter Squash contain similar levels of Calcium, Copper, Manganese, Potassium and Water per one kilogram.
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Acorn Winter Squash contains 1.4 times more Omega 3 and 2.2 times more Fiber than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Baked Acorn Winter Squash offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.