Comparing Nutrients in 1 pound Baked Winter Squash VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Summer Squash	24%	8%	68%

Macro Nutrients

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	11.7% 15g	130g per day for Men 19-50 years
Sugars	20.6% 15g	13.8% 9.98g	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	5.94% 4.3g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	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	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	132% 1184μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	76% 0.99mg	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	33% 132μg	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	85.7% 77mg	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	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	9.98% 100mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	25.7% 0.23mg	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% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	34.5% 0.79mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	35% 1188mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 405g	11.6% 429g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Winter Squash versus 1 lb of 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 Summer Squash:

• 1 pound of Baked Winter Squash has 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Winter Squash have insufficient amounts of Vitamin B1
• 1 pound of Summer Squash have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Raw 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 Summer Squash:

• 1 pound of Baked Winter Squash has 1.5 times more Calcium, 1.6 times more Copper and 1.3 times more Iron than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Summer Squash lack sufficient amounts of Calcium
• Both Baked All Varieties Winter Squash as well as Raw 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 1.6 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Fiber than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.4 times more Protein than Baked All Varieties Winter Squash.
• 1 pound of Baked Winter Squash provide inadequate amounts of Protein
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.