Comparing Nutrients in 300 calories Baked Winter Squash VS Summer Squash

Weight per 300 calories

• Baked Winter Squash: 811g
• Summer Squash: 1875g

Baked Winter Squash has 2.3 times more energy per 100g than Summer Squash. It has low energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Summer Squash	24%	8%	68%

Macro Nutrients

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	3.64% 0.62g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	37% 26.8g	57% 41.3g	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	24.6% 18g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	13% 7.2g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	235% 2116μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	314% 4.1mg	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	136% 544μg	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	354% 319mg	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	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.7% 35.7μg	47% 56.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	18% 178mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	106% 0.96mg	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	82% 6.56mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	143% 3.3mg	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	102% 713mg	700mg per day for Men 19-50 years
Potassium	57.5% 1954mg	144% 4913mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	19.5% 723g	48% 1775g	3700g per day for Men 19-50 years

Baked Winter Squash VS Summer Squash Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Winter Squash have 11.3 times more Vitamin A than Summer Squash.
• While 300 kcal of Raw All Varieties Summer Squash contain 6.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, 4.1 times more Vitamin C, 2.3 times more Vitamin E and 1.6 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw All Varieties Summer Squash contain 1.6 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, 3 times more Zinc and 2.5 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 kcal of Raw All Varieties Summer Squash contain 1.4 times more Omega 3, 1.5 times more Sugars and 3.1 times more Protein than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 300 calories.