Comparing Nutrients in 5 ounces Baked Winter Squash VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Winter Squash	10%	3%	87%

Macro Nutrients

	Baked Winter Squash	Winter Squash	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.18% 0.03g	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	9.37% 12g	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	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	10.4% 3.97g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Winter Squash	Recommended Dietary Allowance
Vitamin A	41% 370μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	17% 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	7.1% 28.3μg	8.5% 34μg	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	19.4% 17.4mg	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	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Winter Squash	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11% 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	7.8% 0.62mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.27mg	10% 0.23mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	10% 342mg	14.6% 496mg	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	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.44% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Winter Squash have 3.8 times more Vitamin A, 1.2 times more Vitamin B5 and 4 times more Vitamin K than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Winter Squash provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• 5 ounces of Winter Squash have insufficient amounts of Vitamin K
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Winter 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 Winter Squash:

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Winter Squash have 2.6 times more Omega 3, 1.5 times more Sugars and 1.9 times more Fiber than Winter Squash.
• Both Baked Winter Squash and Winter Squash offer comparable quantities of Carbohydrate per five ounces.
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.