Comparing Nutrients in 1 pound Baked Acorn Winter Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	52.5% 20g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	15.7% 0.2mg	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	21.5% 86μg	9.07% 36.3μg	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	54.4% 49mg	18.6% 16.8mg	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	23.7% 0.21mg	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	52.7% 4.2mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	45.4% 1.04mg	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	29% 204mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 376g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Acorn Winter Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 pound of Baked Acorn Winter Squash with Salt has 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 lb of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 3.1 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A
• Both Baked Acorn Winter Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Acorn Winter Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 pound of Baked Acorn Winter Squash with Salt has 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Potassium than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• Both Baked Acorn Winter Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Baked Acorn Winter Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Acorn Winter Squash with Salt has 4.9 times more Carbohydrate and 3.4 times more Fiber than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• Both Baked Acorn Winter Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per one pound.
• Both Baked Acorn Winter Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.