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

Weight per 300 calories

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

Baked Acorn Winter Squash has 1.4 times more energy per unit of mass than Raw Acorn Winter Squash, which is low in comparison to other foods. Acorn Winter Squash having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Baked 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% 0.2g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.69% 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	29.6% 11.3g	62% 23.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	15% 135μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	5.36% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	80% 1.04mg	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	32% 128μg	25.4% 102μg	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	64.3% 58mg	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

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	24.8% 248mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	65.6% 5.25mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	56.4% 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	38.6% 270mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	76.5% 2603mg	69% 2341mg	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	1.5% 22.5mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	8.28% 0.91mg	11mg per day for Men 19-50 years
Water	17.8% 658g	12% 444g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 300 calories:

• Baked Acorn Winter Squash contains 2.1 times more Fiber than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.