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

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	11.4% 15g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	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	12% 4.54g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.28% 1.28g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	88% 791μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.8% 21.4mg	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	12% 1.83mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.8% 58mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	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	10.6% 0.85mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	5.47% 38.3mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	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	1.68% 0.18mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.3% 122g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Butternut 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 Butternut Winter Squash vs Butternut Winter Squash:

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

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

• Both Baked Butternut Winter Squash and Raw Butternut Winter Squash have similar amounts of minerals per 5 oz
• Both Baked Butternut Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• Both Baked Butternut 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 Butternut Winter Squash have 1.6 times more Fiber than Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Butternut Winter Squash offer comparable quantities of Carbohydrate and Sugars per five ounces.
• Both Baked Butternut Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.