Comparing Nutrients in 500 calories Acorn Winter Squash VS Baked Butternut Winter Squash

Weight per 500 calories

• Acorn Winter Squash: 1250g
• Baked Butternut Winter Squash: 1250g

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

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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	49.3% 18.8g	105% 40g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	25% 225μg	775% 6975μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	75.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	89.8% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	119% 1.55mg	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	53% 213μg	59.4% 238μg	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	153% 138mg	210% 189mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	41.3% 413mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	90% 0.81mg	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	109% 8.75mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	86.3% 363mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	93% 2.15mg	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	64.3% 450mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	128% 4338mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	29.7% 1097g	29.7% 1098g	3700g per day for Men 19-50 years

Acorn Winter Squash VS Baked Butternut Winter Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Acorn Winter Squash have 1.9 times more Vitamin B1 and 1.2 times more Vitamin B6 than Baked Butternut Winter Squash.
• While 500 kcal of Baked Butternut Winter Squash contain 31 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Baked Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Acorn Winter Squash vs Baked Butternut Winter Squash:

• 500 calories of Acorn Winter Squash have 1.3 times more Phosphorus and 1.2 times more Potassium than Baked Butternut Winter Squash.
• Both Acorn Winter Squash and Baked Butternut Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Baked Butternut Winter Squash contain 2.1 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Baked Butternut Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Raw Acorn Winter Squash as well as Baked Butternut Winter Squash provide inadequate amounts of Omega 6 in 500 calories.