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

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	56% 0.73mg	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	12.5% 50μg	22.7% 91μg	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	32.8% 29.5mg	9.07% 8.16mg	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	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	41.3% 0.37mg	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	31.8% 2.54mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	37% 0.85mg	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	17.5% 122mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Acorn Winter Squash with Salt has 6.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While 1 lb of Baked All Varieties Winter Squash with Salt contains 20.1 times more Vitamin A, 8.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 1 pound of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Acorn Winter Squash with Salt has 1.3 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While 1 lb of Baked All Varieties Winter Squash with Salt contains 1.6 times more Copper, 1.3 times more Manganese and 2 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Calcium, Potassium, Sodium and Water per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked All Varieties Winter Squash with Salt contains 4.2 times more Omega 3 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.