Comparing Nutrients in 1 pound Baked Butternut Winter Squash VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	6.26% 181kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	36.6% 47.6g	51% 66g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	38% 14.5g	52.5% 20g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	281% 2531μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	21.5% 86μg	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	76% 68.5mg	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	39% 5.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	18.6% 186mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	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	34% 2.72mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	17.5% 122mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Baked Acorn Winter Squash per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Butternut Winter Squash vs Baked Acorn Winter Squash:

• 1 pound of Baked Butternut Winter Squash has 26.6 times more Vitamin A and 1.4 times more Vitamin C than Baked Acorn Winter Squash.
• While 1 lb of Baked Acorn Winter Squash contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Baked Acorn Winter Squash provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• Both Baked Butternut Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Butternut Winter Squash vs Baked Acorn Winter Squash:

• 1 lb of Baked Acorn Winter Squash contains 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Potassium than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Baked Acorn Winter Squash contain similar levels of Calcium and Water per one pound.
• Both Baked Butternut Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Acorn Winter Squash contains 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Fiber than Baked Butternut Winter Squash.
• 1 pound of Baked Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Baked Butternut Winter Squash as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in one pound.