Comparing Nutrients in 7 ounces Baked Acorn Winter Squash with Salt VS Baked Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	23% 8.73g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	19% 0.25mg	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	9.43% 37.7μg	9.43% 37.7μg	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	24% 21.4mg	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	14.3% 0.13mg	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	23% 1.85mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	15% 0.34mg	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	12.8% 89.3mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Acorn Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• Baked Acorn Winter Squash with Salt has 2.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Baked Butternut Winter Squash with Salt.
• While Baked Butternut Winter Squash with Salt contains 26.6 times more Vitamin A, 1.3 times more Vitamin B2 and 1.4 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Baked Acorn Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Acorn Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• Baked Acorn Winter Squash with Salt has 1.3 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Baked Butternut Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of Calcium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Acorn Winter Squash with Salt has 1.4 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.