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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Acorn Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.92% 0.16g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	8.43% 33.7μg	7.94% 31.8μg	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	24.3% 22mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	14% 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	17.4% 1.4mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Hubbard Winter Squash per 7 oz

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

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

• 7 ounces of Acorn Winter Squash have 2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 3.8 times more Vitamin A and 4 times more Vitamin B2 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Hubbard Winter Squash provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Acorn Winter Squash have 2.4 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium and 1.7 times more Phosphorus than Hubbard Winter Squash.
• Both Acorn Winter Squash and Hubbard Winter Squash contain similar levels of Copper, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Acorn Winter Squash as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hubbard Winter Squash contain 5 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Hubbard Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Acorn Winter Squash as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Acorn Winter Squash VS Hubbard Winter Squash

What are the health benefits of Acorn Winter Squash compared to Hubbard Winter Squash?

Both Acorn and Hubbard winter squashes are nutritious choices, but Acorn squash tends to be slightly lower in calories and carbohydrates compared to Hubbard squash. Acorn squash is also a good source of vitamin C, vitamin A, potassium, and fiber. On the other hand, Hubbard squash is rich in vitamin A, vitamin C, potassium, and fiber as well. Both varieties offer health benefits and can be included in a balanced vegan diet to support overall health and well-being.

Can I lose weight easier by eating more Acorn Winter Squash or Hubbard Winter Squash?

Both Acorn Winter Squash and Hubbard Winter Squash are low in calories and high in fiber, making them great choices for weight loss. However, Hubbard Winter Squash tends to be slightly lower in calories and higher in fiber compared to Acorn Winter Squash. Therefore, incorporating Hubbard Winter Squash into your diet may help you lose weight more easily. Remember to pair it with a balanced diet and regular exercise for best results.

Should I eat more Acorn Winter Squash or more Hubbard Winter Squash to gain more muscles while training consistently?

Both Acorn Winter Squash and Hubbard Winter Squash are nutritious options for gaining muscle while training consistently. They are both rich in vitamins, minerals, and fiber that can support muscle growth and overall health. However, Hubbard Winter Squash tends to be slightly higher in calories and carbohydrates, which can be beneficial for providing energy for your workouts and muscle recovery. Ultimately, incorporating a variety of nutrient-dense foods, including both types of winter squash, into your diet will help support your muscle-building goals.

What is the environmental impact of producing Acorn Winter Squash compared to Hubbard Winter Squash?

Both Acorn and Hubbard Winter Squash have a relatively low environmental impact compared to other crops. They are both considered sustainable choices due to their ability to grow well in a variety of climates and their minimal need for pesticides and fertilizers. When choosing between the two, consider factors such as transportation distance, water usage, and soil health to make a more environmentally conscious decision.