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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Baked All Varieties 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	2.93% 2.84g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	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	55% 71.8g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	37% 26.8g	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	59.7% 22.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	13% 7.2g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Baked All Varieties Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	18% 178mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	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	44.6% 3.57mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	22% 154mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	57.5% 1954mg	68.3% 2321mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	128% 1922mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	19.5% 723g	21.4% 791g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Baked All Varieties Winter Squash with Salt have 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 Acorn Winter Squash with Salt.
• While 300 kcal of Boiled and Drained Acorn Winter Squash with Salt contain 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.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn 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 Baked All Varieties 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 calories.

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

• 300 calories of Baked All Varieties Winter Squash with Salt have 1.4 times more Copper and 1.8 times more Zinc than Boiled Acorn Winter Squash with Salt.
• While 300 kcal of Boiled and Drained Acorn Winter Squash with Salt contain 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.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn 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 calories of Baked All Varieties Winter Squash with Salt have 3.8 times more Omega 3 and 1.2 times more Protein than Boiled Acorn Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Boiled Acorn Winter Squash with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Baked All Varieties Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.