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

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	6.45% 4.68g	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	9.7% 3.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	2.25% 1.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	17.6% 0.23mg	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	3.9% 15.6μg	7.1% 28.3μg	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	10.2% 9.2mg	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.2% 6.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	13% 0.12mg	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	9.92% 0.79mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	11.5% 0.27mg	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	5.47% 38.3mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Acorn Winter Squash with Salt VS Baked All Varieties Winter Squash with Salt per 5 oz

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

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

• 5 ounces of Boiled Acorn Winter Squash with Salt have 6.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.6 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While 5 oz of Baked All Varieties Winter Squash with Salt contain 20.1 times more Vitamin A, 8.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 5 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Acorn Winter Squash with Salt have 1.3 times more Iron, 2 times more Magnesium and 1.4 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While 5 oz of Baked All Varieties Winter Squash with Salt contain 1.6 times more Copper, 1.3 times more Manganese and 2 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Calcium, Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked All Varieties Winter Squash with Salt contain 4.2 times more Omega 3 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.