Comparing Nutrients in 500 calories Winter Squash, Hubbard, Baked VS Hubbard Winter Squash

Weight per 500 calories

• Winter Squash, Hubbard, Baked: 1000g
• Hubbard Winter Squash: 1250g

Winter Squash, Hubbard, Baked has 1.3 times more energy per 100g than Hubbard Winter Squash. It has low energy density when compared to other foods. Raw Hubbard Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Winter Squash, Hubbard, Baked or Hubbard Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked	17%	9%	74%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Winter Squash, Hubbard, Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	4.02% 1.3g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	102% 1.64g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83.7% 109g	130g per day for Men 19-50 years
Sugars	67.6% 49g	68% 49.4g	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	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	129% 49g	128% 48.8g	38g per day for Men 19-50 years
Protein	44.3% 25g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	372% 3350μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	148% 1.93mg	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% 160μg	50% 200μg	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% 95mg	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	13.3% 2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	58.8% 4.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	56.5% 238mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	97% 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	33% 230mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	23% 851g	29.7% 1100g	3700g per day for Men 19-50 years

Winter Squash, Hubbard, Baked VS Hubbard Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Winter Squash, Hubbard, Baked or Hubbard Winter Squash?

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

• 500 calories of Winter Squash, Hubbard, Baked have 3.9 times more Vitamin A than Hubbard Winter Squash.
• While 500 kcal of Raw Hubbard Winter Squash contain 1.4 times more Vitamin C than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Hubbard Winter Squash provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 500 calories.
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Hubbard Winter Squash contain 1.8 times more Copper, 1.3 times more Manganese and 1.3 times more Water than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked and Hubbard Winter Squash contain similar levels of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Winter Squash, Hubbard, Baked no Salt and Raw Hubbard Winter Squash have similar amounts of macro-nutrients per 500 kcal
• Both Winter Squash, Hubbard, Baked and Hubbard Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Hubbard Winter Squash provide inadequate amounts of Omega 6 in 500 calories.