Comparing Nutrients in 1 pound Boiled Hubbard Winter Squash with Salt VS Baked Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	12.3% 8.94g	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	34.6% 13g	38% 14.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	101% 907μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	43.3% 0.56mg	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	11.3% 45.4μg	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	32.8% 29.5mg	76% 68.5mg	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	39% 5.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	16% 1.27mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	34% 0.78mg	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	9.07% 63.5mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hubbard Winter Squash with Salt VS Baked Butternut Winter Squash with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Hubbard Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 1 pound of Boiled Hubbard Winter Squash with Salt has 1.6 times more Vitamin B2 than Baked Butternut Winter Squash with Salt.
• While 1 lb of Baked Butternut Winter Squash with Salt contains 2.8 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B9, 2.3 times more Vitamin C and 10.8 times more Vitamin E than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Hubbard Winter Squash with Salt have insufficient amounts of Vitamin E
• 1 pound of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Hubbard Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 1 lb of Baked Butternut Winter Squash with Salt contains 4.1 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Hubbard Winter Squash with Salt has 4 times more Omega 3, 1.5 times more Sugars and 1.6 times more Protein than Baked Butternut Winter Squash with Salt.
• While 1 lb of Baked Butternut Winter Squash with Salt contains 1.6 times more Carbohydrate than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Baked Butternut Winter Squash with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.