Comparing Nutrients in 1 pound Baked Butternut Winter Squash with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash with Salt	8%	2%	90%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%

Macro Nutrients

	Baked Butternut Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	16% 11.5g	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	38% 14.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	281% 2531μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	34.5% 0.45mg	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	21.5% 86μg	9.07% 36.3μg	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	76% 68.5mg	17.6% 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	39% 5.85mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	17.6% 0.16mg	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	34% 2.72mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	21.5% 0.49mg	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	NA	700mg per day for Men 19-50 years
Potassium	38% 1288mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Butternut Winter Squash with Salt versus 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Butternut Winter Squash with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 1 pound of Baked Butternut Winter Squash with Salt has 93 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, 4.3 times more Vitamin C and 10.8 times more Vitamin E than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Baked Butternut Winter Squash with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Butternut Winter Squash with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 1 pound of Baked Butternut Winter Squash with Salt has 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese and 2.4 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Baked Butternut Winter Squash with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain similar levels of Sodium and Water per one pound.
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Butternut Winter Squash with Salt has 1.6 times more Carbohydrate and 2.3 times more Fiber than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contains 3.3 times more Omega 3 and 1.3 times more Sugars than Baked Butternut Winter Squash with Salt.
• 1 pound of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.