Comparing Nutrients in 300 calories Hubbard Winter Squash VS Winter Squash, Hubbard, Baked

Weight per 300 calories

• Hubbard Winter Squash: 750g
• Winter Squash, Hubbard, Baked: 600g

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

Which food has more nutrients per 300 calories - Hubbard Winter Squash or Winter Squash, Hubbard, Baked?

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	3.84% 3.72g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	61.4% 0.98g	60.8% 0.97g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	3.42% 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% 65.3g	50% 65g	130g per day for Men 19-50 years
Sugars	41% 29.6g	40.6% 29.4g	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% 29.3g	77.4% 29.4g	38g per day for Men 19-50 years
Protein	26.8% 15g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	223% 2010μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	30% 120μg	24% 96μg	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	63.3% 57mg	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	8.13% 9.75μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	10.5% 105mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	30% 0.27mg	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	37.5% 3mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	44.3% 1.02mg	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	22.5% 158mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.5mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18% 660g	14% 511g	3700g per day for Men 19-50 years

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

• Raw Hubbard Winter Squash has 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 3.9 times more Vitamin A than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Hubbard Winter Squash has 1.8 times more Copper, 1.3 times more Manganese and 1.3 times more Water than Winter Squash, Hubbard, Baked no Salt.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of macro-nutrients per 300 kcal
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.