Comparing Nutrients in 5 ounces Baked Winter Squash VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Summer Squash	24%	8%	68%

Macro Nutrients

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	1.86% 1.35g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	41% 370μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	23.8% 0.31mg	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	7.1% 28.3μg	10.3% 41μg	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	15% 13.6mg	26.8% 24mg	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	1.13% 0.17mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.03% 0.072mg	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	7.8% 0.62mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.27mg	10.8% 0.25mg	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	3.85% 27mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Summer Squash per 5 oz

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

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

• 5 ounces of Baked Winter Squash have 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Winter Squash vs Summer Squash:

• 5 ounces of Baked Winter Squash have 1.5 times more Calcium, 1.6 times more Copper and 1.3 times more Iron than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash contain similar levels of Manganese, Potassium and Water per five ounces.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Winter Squash have 1.6 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Fiber than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 1.4 times more Protein than Baked All Varieties Winter Squash.
• 5 ounces of Baked Winter Squash provide inadequate amounts of Protein
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.