Comparing Nutrients in 300 calories Baked Acorn Winter Squash with Salt VS Boiled Acorn Winter Squash with Salt

Weight per 300 calories

• Baked Acorn Winter Squash with Salt: 536g
• Boiled Acorn Winter Squash with Salt: 882g

Baked Acorn Winter Squash with Salt has 1.6 times more energy per 100g than Boiled Acorn Winter Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Acorn Winter Squash with Salt having low energy density.

Which food has more nutrients per 300 calories - Baked Acorn Winter Squash with Salt or Boiled Acorn Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	NA	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	62% 23.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	12.7% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.6% 0.89mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.36% 0.07mg	5.43% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	53.5% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	79.4% 1.03mg	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	25.4% 102μg	24.3% 97μg	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	64.3% 58mg	63.7% 57.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	51% 0.46mg	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	62.3% 5mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	56% 1.3mg	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	34.4% 241mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	68.3% 2321mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	12% 444g	21.4% 791g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Acorn Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of vitamins per 300 kcal
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Acorn Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

• Boiled and Drained Acorn Winter Squash with Salt contains 1.6 times more Sodium and 1.8 times more Water than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.