Comparing Nutrients in 500 calories Winter Squash VS Boiled Summer Squash

Weight per 500 calories

• Winter Squash: 1471g
• Boiled Summer Squash: 2500g

Winter Squash has 1.7 times more energy per 100g than Boiled Summer Squash. It has low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	83% 108g	130g per day for Men 19-50 years
Sugars	44.6% 32.4g	89.3% 64.8g	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	58% 22g	92% 35g	38g per day for Men 19-50 years
Protein	25% 14g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	111% 1000μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	125% 1.63mg	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	88.2% 353μg	125% 500μg	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	201% 181mg	153% 138mg	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	11.8% 1.76mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	41% 412mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	286% 2.58mg	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	107% 8.53mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	232% 5.33mg	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	48.3% 338mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	151% 5147mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	63.3% 2343g	3700g per day for Men 19-50 years

Winter Squash VS Boiled Summer Squash Nutrients Per 500 Kcal

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

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

• 500 calories of Winter Squash have 3.6 times more Vitamin A, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Summer Squash.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B9, 2 times more Vitamin E and 5.4 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Boiled and Drained All Varieties Summer Squash contain 1.6 times more Calcium, 2.5 times more Copper, 2.9 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Zinc and 1.8 times more Water than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Boiled Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained All Varieties Summer Squash contain 4 times more Omega 3, 2 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Omega 6 in 500 calories.