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

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.81% 0.14g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.95g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18.8% 0.24mg	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	5.67% 22.7μg	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	15% 13.5mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	7.1% 0.064mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	10.5% 0.24mg	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	9.1% 63.8mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Acorn Winter Squash with Salt versus 5 oz of Winter Squash, Hubbard, Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Baked Acorn Winter Squash with Salt have 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Winter Squash, Hubbard, Baked with Salt.
• While 5 oz of Winter Squash, Hubbard, Baked with Salt contain 16 times more Vitamin A and 3.6 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Acorn Winter Squash with Salt have 2.6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 1.2 times more Potassium than Winter Squash, Hubbard, Baked with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Acorn Winter Squash with Salt have 1.3 times more Carbohydrate than Winter Squash, Hubbard, Baked with Salt.
• While 5 oz of Winter Squash, Hubbard, Baked with Salt contain 4.4 times more Omega 3 and 2.2 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Fiber per five ounces.
• Both Baked Acorn Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.