Comparing Nutrients in 7 ounces Summer Squash VS Baked Winter Squash

Macros Ratio

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

Macro Nutrients

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	9.03% 6.55g	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	2.6% 1.9g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	57.5% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	24.6% 0.32mg	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	14.4% 57.5μg	9.92% 39.7μg	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	37.5% 33.7mg	21% 19mg	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	1.6% 0.24mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	18% 0.16mg	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	8.7% 0.69mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	16% 0.37mg	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	10.8% 75.4mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Baked Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Summer Squash versus 7 oz of Baked Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Summer Squash vs Baked Winter Squash:

• 7 ounces of Summer Squash have 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 Winter Squash.
• While 7 oz of Baked All Varieties Winter Squash contain 26.1 times more Vitamin A, 1.5 times more Vitamin B5 and 1.5 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Baked Winter Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Summer Squash have insufficient amounts of Vitamin A
• 7 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Summer Squash vs Baked Winter Squash:

• 7 ounces of Summer Squash have 1.3 times more Magnesium, 2 times more Phosphorus and 1.3 times more Zinc than Baked Winter Squash.
• While 7 oz of Baked All Varieties Winter Squash contain 1.5 times more Calcium, 1.6 times more Copper and 1.3 times more Iron than Raw All Varieties Summer Squash.
• Both Summer Squash and Baked Winter Squash contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Summer Squash have 1.4 times more Protein than Baked Winter Squash.
• While 7 oz of Baked All Varieties Winter Squash contain 1.6 times more Omega 3, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.5 times more Fiber than Raw All Varieties Summer Squash.
• 7 ounces of Baked Winter Squash provide inadequate amounts of Protein
• Both Raw All Varieties Summer Squash as well as Baked All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.