Comparing Nutrients in 500 calories Summer Squash VS Baked Winter Squash

Weight per 500 calories

• Summer Squash: 3125g
• Baked Winter Squash: 1351g

Baked All Varieties Winter Squash have 2.3 times more energy per unit of mass than Raw All Varieties Summer Squash, which is low in comparison to other foods. Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Summer Squash or Baked Winter Squash?

Macros Ratio

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

Macro Nutrients

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	92% 120g	130g per day for Men 19-50 years
Sugars	95% 68.8g	61.5% 44.6g	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	41% 29.7g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	90% 34.4g	100% 38g	38g per day for Men 19-50 years
Protein	67.5% 38g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	167% 2.18mg	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	227% 906μg	67.6% 270μg	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	590% 531mg	144% 130mg	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	25% 3.75mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	47% 469mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	123% 1.1mg	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	137% 11mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	110% 2.53mg	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	170% 1188mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	80% 2958g	32.6% 1206g	3700g per day for Men 19-50 years

Summer Squash VS Baked Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash or Baked Winter Squash?

Lets compare vitamin content per 500 calories of Summer Squash vs Baked Winter Squash:

• 500 calories of Summer Squash have 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 Winter Squash.
• While 500 kcal of Baked All Varieties Winter Squash contain 11.3 times more Vitamin A than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Summer Squash vs Baked Winter Squash:

• 500 calories of Summer Squash have 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 Winter Squash.
• 500 calories of Baked Winter Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash have 1.4 times more Omega 3, 1.5 times more Sugars and 3.1 times more Protein than Baked Winter Squash.
• Both Summer Squash and Baked Winter Squash offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash provide inadequate amounts of Omega 6 in 500 calories.