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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	15.5% 450kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	80.7% 105g	130g per day for Men 19-50 years
Sugars	30.3% 22g	27% 19.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	18% 10g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	591% 5320μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	95% 1.24mg	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	168% 151mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	48% 480mg	41% 410mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	74.8% 1.72mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	83.5% 2840mg	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	2.67% 40mg	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

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

• Raw Butternut Winter Squash has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

• Baked Butternut Winter Squash contains 1.6 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.