Comparing Nutrients in 5 ounces Baked Acorn Winter Squash with Salt VS Boiled Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Boiled Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.4% 6.24g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	12.8% 0.17mg	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	6.73% 27μg	3.9% 15.6μg	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	17% 15.3mg	10.2% 9.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	8.2% 0.074mg	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	16.5% 1.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	9% 0.21mg	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	9.1% 63.8mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Acorn Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

• Baked Acorn Winter Squash with Salt has 1.6 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Acorn Winter Squash with Salt vs Boiled Acorn Winter Squash with Salt:

• Baked Acorn Winter Squash with Salt has 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Acorn Winter Squash with Salt have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Acorn Winter Squash with Salt has 1.6 times more Energy, 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.