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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	15.5% 450kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	80% 104g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	18% 10g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	591% 5320μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	118% 1.54mg	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	42.5% 170μg	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	122% 110mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	48% 480mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	72.2% 0.65mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	72.6% 1.67mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	102% 3470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.4% 864g	23.7% 878g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Butternut Winter Squash versus 1 kg of 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 Acorn Winter Squash:

• 1 kilogram of Butternut Winter Squash has 29.6 times more Vitamin A, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Acorn Winter Squash.
• While 1 kg of Raw Acorn Winter Squash contains 1.4 times more Vitamin B1 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Raw Butternut Winter Squash as well as Raw 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 Acorn Winter Squash:

• 1 kilogram of Butternut Winter Squash has 1.5 times more Calcium and 1.2 times more Manganese than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Butternut Winter Squash has 1.3 times more Fiber than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.