Comparing Nutrients in 500 calories Baked Acorn Winter Squash with Salt VS Baked All Varieties Winter Squash with Salt

Weight per 500 calories

• Baked Acorn Winter Squash with Salt: 893g
• Baked All Varieties Winter Squash with Salt: 1351g

Baked Acorn Winter Squash with Salt has 1.5 times more energy per 100g than Baked All Varieties Winter Squash with Salt. It has low energy density when compared to other foods. Baked All Varieties Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash with Salt or Baked All Varieties Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	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	100% 130g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	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	103% 39.3g	100% 38g	38g per day for Men 19-50 years
Protein	18% 10g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	21% 188μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	42.4% 170μg	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	107% 96mg	27% 24.3mg	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	NA	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	39.3% 393mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	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	104% 8.3mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	57.4% 402mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	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	143% 2143mg	214% 3203mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	20% 740g	32.6% 1206g	3700g per day for Men 19-50 years

Baked Acorn Winter Squash With Salt VS Baked All Varieties Winter Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash with Salt or Baked All Varieties Winter Squash with Salt?

Lets compare vitamin content per 500 calories of Baked Acorn Winter Squash with Salt vs Baked All Varieties Winter Squash with Salt:

• 500 calories of Baked Acorn Winter Squash with Salt have 6.9 times more Vitamin B1, 1.4 times more Vitamin B5 and 4 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While 500 kcal of Baked All Varieties Winter Squash with Salt contain 18.8 times more Vitamin A, 7.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Acorn Winter Squash with Salt vs Baked All Varieties Winter Squash with Salt:

• 500 calories of Baked Acorn Winter Squash with Salt have 1.3 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium and 1.6 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While 500 kcal of Baked All Varieties Winter Squash with Salt contain 1.4 times more Copper, 1.5 times more Sodium, 2 times more Zinc and 1.6 times more Water than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Manganese and Potassium per 500 calories.
• 500 calories of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Baked All Varieties Winter Squash with Salt contain 3.8 times more Omega 3 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Baked Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.