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

Macros Ratio

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

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	9.6% 12.5g	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	9.7% 3.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	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	3.9% 15.6μg	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	10.2% 9.2mg	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

	Boiled Acorn Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	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	9.92% 0.79mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	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	5.47% 38.3mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled 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 Boiled 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 Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 5 ounces of Boiled Acorn Winter Squash with Salt have 1.4 times more Vitamin B1 than Winter Squash, Hubbard, Baked with Salt.
• While 5 oz of Winter Squash, Hubbard, Baked with Salt contain 25.8 times more Vitamin A, 5.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked 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
• Both Boiled and Drained 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 Boiled Acorn Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 5 ounces of Boiled Acorn Winter Squash with Salt have 1.5 times more Calcium than Winter Squash, Hubbard, Baked with Salt.
• While 5 oz of Winter Squash, Hubbard, Baked with Salt contain 1.4 times more Potassium than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained 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 oz of Winter Squash, Hubbard, Baked with Salt contain 7.4 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained 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.