Comparing Nutrients in 1 pound Baked All Varieties Winter Squash with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	13.2% 17g	130g per day for Men 19-50 years
Sugars	20.6% 15g	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	13% 5g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	27.2% 0.35mg	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	26% 104μg	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	9.07% 8.16mg	58.5% 52.6mg	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	3.63% 0.54mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	32.8% 0.29mg	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	25% 2mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	31% 0.71mg	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	12.3% 86mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked All Varieties Winter Squash with Salt VS Boiled Crookneck And Straightneck Summer Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked All Varieties Winter Squash with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 1 pound of Baked All Varieties Winter Squash with Salt has 4.7 times more Vitamin A, 2.7 times more Vitamin B2 and 2.1 times more Vitamin B6 than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 2.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 6.4 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per one pound.
• 1 pound of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• 1 pound of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked All Varieties Winter Squash with Salt vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 1 pound of Baked All Varieties Winter Squash with Salt has 1.3 times more Copper and 1.4 times more Potassium than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contains 1.5 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt contain similar levels of Calcium, Iron, Magnesium, Manganese, Sodium and Water per one pound.
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked All Varieties Winter Squash with Salt has 2.3 times more Carbohydrate, 1.3 times more Sugars and 2.5 times more Fiber than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Omega 3 per one pound.
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.