Comparing Nutrients in 300 calories Boiled Summer Squash VS Winter Squash

Weight per 300 calories

• Boiled Summer Squash: 1500g
• Winter Squash: 882g

Raw All Varieties Winter Squash have 1.7 times more energy per unit of mass than Boiled and Drained All Varieties Summer Squash, which is low in comparison to other foods. Boiled Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Boiled Summer Squash or Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Winter Squash	10%	3%	87%

Macro Nutrients

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	58.3% 75.8g	130g per day for Men 19-50 years
Sugars	53.6% 39g	26.8% 19.4g	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	55.3% 21g	35% 13.2g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	106% 1.38mg	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	75% 300μg	53% 212μg	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	92% 82.5mg	121% 109mg	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	14% 2.1mg	7.06% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.8% 52.5μg	8.1% 9.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Calcium	40.5% 405mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	69.6% 0.63mg	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	67.5% 5.4mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	62.5% 1.44mg	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	83.6% 585mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	91% 3088mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	38% 1406g	21.4% 792g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 2.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9, 2 times more Vitamin E and 5.4 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 3.6 times more Vitamin A, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 1.6 times more Calcium, 2.5 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Zinc and 1.8 times more Water than Raw All Varieties Winter Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Iron, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained All Varieties Summer Squash have 4.1 times more Fat, 4 times more Saturated Fat, 4 times more Omega 3, 4 times more Omega 6, 2 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw All Varieties Winter Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.