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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	7.04% 204kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	268% 2413μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	53.7% 0.7mg	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	30.6% 122μg	19.3% 77μg	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	106% 95mg	55.4% 50mg	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	43.5% 6.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	21.8% 218mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	32.8% 0.29mg	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	39.7% 3.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	33% 0.76mg	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	21.4% 150mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	46.3% 1574mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.8% 398g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Butternut Winter Squash has 29.6 times more Vitamin A, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Acorn Winter Squash.
• While 1 lb of Raw Acorn Winter Squash contains 1.4 times more Vitamin B1 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Butternut Winter Squash has 1.5 times more Calcium and 1.2 times more Manganese than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash contain similar levels of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per one pound.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butternut Winter Squash has 1.3 times more Fiber than Acorn Winter Squash.
• Both Butternut Winter Squash and Acorn Winter Squash offer comparable quantities of Carbohydrate per one pound.
• Both Raw Butternut Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.