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

Weight per 500 calories

• Boiled Acorn Winter Squash with Salt: 1471g
• Baked Acorn Winter Squash with Salt: 893g

Baked Acorn Winter Squash with Salt has 1.6 times more energy per unit of mass than Boiled and Drained Acorn Winter Squash with Salt, which is low in comparison to other foods. Boiled Acorn Winter Squash with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	NA	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	101% 38.2g	103% 39.3g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	21.2% 191μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	8.93% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.46mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	133% 1.73mg	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	40.4% 162μg	42.4% 170μg	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	106% 96mg	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	38.2% 382mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	85.3% 0.77mg	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	103% 8.24mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	94% 2.16mg	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	56.7% 397mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	234% 3515mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	35.7% 1319g	20% 740g	3700g per day for Men 19-50 years

Boiled Acorn Winter Squash With Salt VS Baked Acorn Winter Squash With Salt Nutrients Per 500 Kcal

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

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

• Both Boiled and Drained Acorn Winter Squash with Salt and Baked Acorn Winter Squash with Salt have similar amounts of vitamins per 500 kcal
• Both Boiled Acorn Winter Squash with Salt and Baked Acorn Winter Squash with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 calories.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Acorn Winter Squash with Salt have 1.6 times more Sodium and 1.8 times more Water than Baked Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Boiled and Drained Acorn Winter Squash with Salt and Baked Acorn Winter Squash with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Boiled Acorn Winter Squash with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.