Comparing Nutrients in 1 kilogram Hubbard Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	13.8% 400kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	83% 108g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	67.6% 49g	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	103% 39g	129% 49g	38g per day for Men 19-50 years
Protein	35.7% 20g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	132% 1.72mg	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	40% 160μg	40% 160μg	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	122% 110mg	106% 95mg	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	10.7% 1.6mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	14% 140mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	50% 0.45mg	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	50% 4mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	74% 1.7mg	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	30% 210mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.8% 880g	23% 851g	3700g per day for Men 19-50 years

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

• Winter Squash, Hubbard, Baked no Salt contains 4.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 1 kg.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Hubbard Winter Squash has 1.4 times more Copper than Winter Squash, Hubbard, Baked no Salt.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Winter Squash, Hubbard, Baked no Salt contains 1.3 times more Fiber than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.