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

Weight per 500 calories

• Acorn Winter Squash: 1250g
• Butternut Winter Squash: 1111g

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 Butternut Winter Squash?

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	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	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	1.05% 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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	33.7% 24.4g	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	15% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2.44g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	25% 225μg	657% 5911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	89% 4.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	148% 1.93mg	132% 1.7mg	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	75% 300μg	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	259% 233mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	41.3% 413mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	89% 0.8mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	98% 2.24mg	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	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	128% 4338mg	115% 3911mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	29.7% 1097g	26% 960g	3700g per day for Men 19-50 years

Acorn Winter Squash VS Butternut Winter Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Acorn Winter Squash have 1.6 times more Vitamin B1 than Butternut Winter Squash.
• While 500 kcal of Raw Butternut Winter Squash contain 26.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Raw 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 Butternut Winter Squash:

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

Comparison of macro-nutrients per 500 calories:

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