Comparing Nutrients in 300 calories Baked Acorn Winter Squash VS Acorn Winter Squash

Weight per 300 calories

• Baked Acorn Winter Squash: 536g
• Acorn Winter Squash: 750g

Baked Acorn Winter Squash has 1.4 times more energy per 100g than Acorn Winter Squash. It has low energy density when compared to other foods. Raw Acorn Winter Squash having low energy density.

Discover which food has more nutrients per 300 calories - Baked Acorn Winter Squash or Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	60% 78g	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	29.6% 11.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.6% 0.89mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.36% 0.07mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	89% 1.16mg	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	32% 128μg	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	92% 82.5mg	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	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	23.6% 236mg	24.8% 248mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	54% 0.49mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	54.5% 1.25mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	76.5% 2603mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1.5% 22.5mg	1500mg per day for Men 19-50 years
Zinc	8.28% 0.91mg	8.86% 0.98mg	11mg per day for Men 19-50 years
Water	12% 444g	17.8% 658g	3700g per day for Men 19-50 years

Baked Acorn Winter Squash VS Acorn Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Acorn Winter Squash or Acorn Winter Squash?

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

• 300 kcal of Raw Acorn Winter Squash contain 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Baked Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Acorn Winter Squash contain 1.5 times more Water than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Acorn Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Acorn Winter Squash have 2.1 times more Fiber than Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Acorn Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Baked Acorn Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Omega 6 in 300 calories.