Comparing Nutrients in 500 calories Winter Squash VS Baked Winter Squash

Weight per 500 calories

• Winter Squash: 1471g
• Baked Winter Squash: 1351g

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

Which food has more nutrients per 500 calories - Winter Squash or Baked Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	97% 126g	92% 120g	130g per day for Men 19-50 years
Sugars	44.6% 32.4g	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	58% 22g	100% 38g	38g per day for Men 19-50 years
Protein	25% 14g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	111% 1000μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.8% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.76mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	88.2% 353μg	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	201% 181mg	144% 130mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	41% 412mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	107% 8.53mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	48.3% 338mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	151% 5147mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	32.6% 1206g	3700g per day for Men 19-50 years

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

• Raw All Varieties Winter Squash have 2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 3.5 times more Vitamin A and 3.7 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw All Varieties Winter Squash have 1.4 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus and 1.6 times more Potassium than Baked All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Copper, Magnesium, Manganese, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked All Varieties Winter Squash contain 2.4 times more Omega 3, 1.4 times more Sugars and 1.7 times more Fiber than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.