Comparing Nutrients in 300 calories Baked Winter Squash VS Spirulina

Weight per 300 calories

• Baked Winter Squash: 811g
• Spirulina: 1154g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Spirulina	64%	10%	26%

Macro Nutrients

	Baked Winter Squash	Spirulina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	4.34% 0.74g	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	21.5% 28g	130g per day for Men 19-50 years
Sugars	37% 26.8g	4.77% 3.46g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	13% 7.2g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Spirulina	Recommended Dietary Allowance
Vitamin A	235% 2116μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	86.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	30% 0.39mg	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	26% 104μg	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	86.5% 78mg	11.5% 10.4mg	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	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.7% 35.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Spirulina	Recommended Dietary Allowance
Calcium	18% 178mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	765% 6.9mg	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	402% 32mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	93% 2.15mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	57.5% 1954mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	75.4% 1131mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	19.5% 723g	28.3% 1046g	3700g per day for Men 19-50 years

Baked Winter Squash VS Spirulina Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Winter Squash have 61.1 times more Vitamin A, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.5 times more Vitamin C and 1.2 times more Vitamin K than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 19.7 times more Vitamin B1, 7.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5 and 5.8 times more Vitamin E than Baked All Varieties Winter Squash.
• 300 calories of Spirulina have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Winter Squash have 1.3 times more Calcium, 1.2 times more Phosphorus and 1.3 times more Potassium than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 10.4 times more Copper, 9 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 2.5 times more Selenium, 139.5 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Baked All Varieties Winter Squash.
• 300 calories of Baked Winter Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Winter Squash have 1.5 times more Omega 3, 2.6 times more Carbohydrate, 7.7 times more Sugars and 4.9 times more Fiber than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 9.5 times more Protein than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Spirulina offer comparable quantities of Energy per 300 calories.
• Both Baked All Varieties Winter Squash as well as Raw Spirulina Seaweed provide inadequate amounts of Omega 6 in 300 calories.