Comparing Nutrients in 1 pound Baked Winter Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.45% 1.4g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	20.6% 15g	16.2% 11.7g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	132% 1184μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	22.7% 0.29mg	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	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	48.4% 43.5mg	27.7% 25mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	9.98% 100mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	52% 0.47mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	42% 0.97mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	25.6% 871mg	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	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11.5% 425g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Baked Winter Squash has 23.7 times more Vitamin A, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin C and 1.3 times more Vitamin K than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 2.8 times more Vitamin B1 than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Summer Squash provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Baked Winter Squash have insufficient amounts of Vitamin B1
• 1 pound of Boiled Summer Squash have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Baked Winter Squash has 1.2 times more Iron and 1.3 times more Potassium than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 1.3 times more Copper, 1.8 times more Magnesium, 2.1 times more Phosphorus and 1.8 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Summer Squash contain similar levels of Calcium, Manganese and Water per one pound.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Winter Squash has 2.1 times more Carbohydrate, 1.3 times more Sugars and 2 times more Fiber than Boiled Summer Squash.
• Both Baked Winter Squash and Boiled Summer Squash offer comparable quantities of Omega 3 per one pound.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in one pound.