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

Macros Ratio

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

Macro Nutrients

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.19% 0.032g	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	18% 23g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	23% 8.73g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	23.5% 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	9.43% 37.7μg	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	20.5% 699mg	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	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Butternut Winter Squash per 7 oz

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

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

• 7 ounces of Baked Acorn Winter Squash have 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Acorn Winter Squash have 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Butternut Winter Squash.
• Both Baked Acorn Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Manganese and Water per seven ounces.
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Acorn Winter Squash have 1.4 times more Omega 3, 1.2 times more Carbohydrate and 2.2 times more Fiber than Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Baked Acorn Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.