Comparing Nutrients in 300 calories Winter Squash, Hubbard, Baked with Salt VS Boiled Hubbard Winter Squash with Salt

Weight per 300 calories

• Winter Squash, Hubbard, Baked with Salt: 600g
• Boiled Hubbard Winter Squash with Salt: 1000g

Winter Squash, Hubbard, Baked with Salt has 1.7 times more energy per 100g than Boiled Hubbard Winter Squash with Salt. It has low energy density when compared to other foods. Boiled and Drained Hubbard Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Winter Squash, Hubbard, Baked with Salt or Boiled Hubbard Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Boiled Hubbard Winter Squash with Salt	17%	9%	74%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.72g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	60.8% 0.97g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	3.42% 0.58g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	40.6% 29.4g	40.4% 29.3g	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	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	77.4% 29.4g	76.3% 29g	38g per day for Men 19-50 years
Protein	26.6% 15g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	223% 2010μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.7mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.4% 1.03mg	79.2% 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	24% 96μg	25% 100μg	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	63.3% 57mg	72.2% 65mg	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	8% 1.2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Calcium	10% 102mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	52.2% 0.47mg	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	35.3% 2.82mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	54.8% 1.26mg	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	19.7% 138mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	98% 1464mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	14% 511g	24.6% 911g	3700g per day for Men 19-50 years

Winter Squash, Hubbard, Baked With Salt VS Boiled Hubbard Winter Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Winter Squash, Hubbard, Baked with Salt or Boiled Hubbard Winter Squash with Salt?

Lets compare vitamin content per 300 calories of Winter Squash, Hubbard, Baked with Salt vs Boiled Hubbard Winter Squash with Salt:

• Both Winter Squash, Hubbard, Baked with Salt and Boiled and Drained Hubbard Winter Squash with Salt have similar amounts of vitamins per 300 kcal
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Hubbard Winter Squash with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 calories.
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled and Drained Hubbard Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Winter Squash, Hubbard, Baked with Salt vs Boiled Hubbard Winter Squash with Salt:

• 300 kcal of Boiled and Drained Hubbard Winter Squash with Salt contain 1.7 times more Copper, 1.6 times more Sodium and 1.8 times more Water than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Hubbard Winter Squash with Salt contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• Both Winter Squash, Hubbard, Baked with Salt and Boiled and Drained Hubbard Winter Squash with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Hubbard Winter Squash with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled and Drained Hubbard Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.