Comparing Nutrients in 7 ounces Baked Winter Squash VS Summer Squash

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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