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

Weight per 300 calories

• Boiled Acorn Winter Squash with Salt: 882g
• Baked All Varieties Winter Squash with Salt: 811g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Acorn Winter Squash with Salt or Baked All Varieties Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	55% 71.8g	130g per day for Men 19-50 years
Sugars	NA	37% 26.8g	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	60.4% 23g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	12.7% 115μg	235% 2116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.43% 0.071mg	41.8% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.5% 2.67mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	100% 1.3mg	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	24.3% 97μg	40.5% 162μg	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	63.7% 57.4mg	16.2% 14.6mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.7% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	23% 229mg	18% 178mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	74% 0.66mg	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	61.8% 4.94mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	66% 1.5mg	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% 238mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	68.3% 2321mg	57.5% 1954mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	141% 2109mg	128% 1922mg	1500mg per day for Men 19-50 years
Zinc	8.82% 0.97mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	21.4% 791g	19.5% 723g	3700g per day for Men 19-50 years

Boiled Acorn Winter Squash With Salt VS Baked All Varieties Winter Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Acorn Winter Squash with Salt or Baked All Varieties Winter Squash with Salt?

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

• 300 calories of Boiled Acorn Winter Squash with Salt have 6.8 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.9 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While 300 kcal of Baked All Varieties Winter Squash with Salt contain 18.4 times more Vitamin A, 7.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Acorn Winter Squash with Salt have 1.3 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium and 1.5 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While 300 kcal of Baked All Varieties Winter Squash with Salt contain 1.4 times more Copper and 1.8 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Manganese, Potassium, Sodium and Water per 300 calories.
• 300 calories of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Baked All Varieties Winter Squash with Salt contain 3.8 times more Omega 3 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.