Comparing Nutrients in 1 pound Boiled Summer Squash with Salt VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Boiled Summer Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	51% 66g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	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	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	16.7% 6.35g	52.5% 20g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	67.7% 0.88mg	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	22.7% 91μg	21.5% 86μg	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	27.7% 25mg	54.4% 49mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	43.3% 0.39mg	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	20.4% 1.63mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	47.7% 1.1mg	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	25.3% 177mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 425g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Baked Acorn Winter Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Summer Squash with Salt versus 1 lb of Baked Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Summer Squash with Salt vs Baked Acorn Winter Squash with Salt:

• 1 pound of Boiled Summer Squash with Salt has 3.2 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 1.9 times more Vitamin A, 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 3 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Baked Acorn Winter Squash with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Summer Squash with Salt vs Baked Acorn Winter Squash with Salt:

• 1 pound of Boiled Summer Squash with Salt has 2.3 times more Zinc than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 1.6 times more Calcium, 2.6 times more Iron, 1.8 times more Magnesium and 2.3 times more Potassium than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Copper, Manganese, Phosphorus, Sodium and Water per one pound.
• 1 pound of Baked Acorn Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Summer Squash with Salt has 2.2 times more Omega 3 than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 3.4 times more Carbohydrate and 3.1 times more Fiber than Boiled and Drained All Varieties Summer Squash with Salt.
• 1 pound of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.