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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	NA	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	7.83% 2.98g	23% 8.73g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	29.6% 0.38mg	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	8.43% 33.7μg	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	24.3% 22mg	24% 21.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	19% 0.17mg	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	17.4% 1.4mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	21% 0.48mg	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	10.2% 71.4mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.45% 165g	3700g per day for Men 19-50 years

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

• Baked Acorn Winter Squash contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C per 7 oz.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Acorn Winter Squash contains 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Acorn Winter Squash contains 1.4 times more Energy, 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Fiber and 1.4 times more Protein than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.