Comparing Nutrients in 5 ounces Baked Acorn Winter Squash VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.13% 0.023g	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	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	1.94% 1.4g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	83.8% 754μg	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	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	16.8% 0.22mg	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	9.57% 38.3μg	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	33% 29.8mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	11.3% 0.1mg	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	16.5% 1.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	12.4% 0.29mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	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	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Butternut Winter Squash per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Acorn Winter Squash vs Butternut Winter Squash:

• 5 ounces of Baked Acorn Winter Squash have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Butternut Winter Squash.
• While 5 oz of Raw Butternut Winter Squash contain 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Acorn Winter Squash vs Butternut Winter Squash:

• 5 ounces of Baked Acorn Winter Squash have 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Butternut Winter Squash.
• Both Baked Acorn Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Manganese and Water per five ounces.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Acorn Winter Squash have 1.4 times more Omega 3, 1.2 times more Carbohydrate and 2.2 times more Fiber than Butternut Winter Squash.
• 5 ounces of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.