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

Macros Ratio

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

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	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	31% 40g	51% 66g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	33.4% 12.7g	52.5% 20g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	9.07% 8.16mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	25% 2mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	12.3% 86mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	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	9.07% 1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	10% 376g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash with Salt have 12.4 times more Vitamin A and 5.2 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While Baked Acorn Winter Squash with Salt contains 10.4 times more Vitamin B1, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 6 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Baked All Varieties Winter Squash with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked All Varieties Winter Squash with Salt have 1.3 times more Zinc than Baked Acorn Winter Squash with Salt.
• While Baked Acorn Winter Squash with Salt contains 2 times more Calcium, 2.1 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Selenium than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Copper, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash with Salt have 2.5 times more Omega 3 than Baked Acorn Winter Squash with Salt.
• While Baked Acorn Winter Squash with Salt contains 1.5 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.