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

Weight per 300 calories

• Acorn Winter Squash: 750g
• Butternut Winter Squash: 667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Acorn Winter Squash	Butternut 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	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.63% 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	60% 78g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.7g	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	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	29.6% 11.3g	35% 13.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	15% 135μg	394% 3547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	79% 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	32% 128μg	45% 180μg	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	156% 140mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	24.8% 248mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	53.3% 0.48mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	58.6% 1.35mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	76.5% 2603mg	69% 2347mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.5mg	1.78% 26.7mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	17.8% 658g	15.6% 576g	3700g per day for Men 19-50 years

Acorn Winter Squash VS Butternut Winter Squash Nutrients Per 300 Kcal

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

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

• 300 calories of Acorn Winter Squash have 1.6 times more Vitamin B1 than Butternut Winter Squash.
• While 300 kcal of Raw Butternut Winter Squash contain 26.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Acorn Winter Squash have 1.2 times more Phosphorus than Butternut Winter Squash.
• While 300 kcal of Raw Butternut Winter Squash contain 1.3 times more Calcium than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of macro-nutrients per 300 kcal
• Both Acorn Winter Squash and Butternut Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Omega 6 in 300 calories.