Comparing Nutrients in 7 ounces Winter Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	7.1% 5.14g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	15% 135μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.92% 0.13mg	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	12% 47.6μg	9.92% 39.7μg	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	27% 24.4mg	12% 11mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	22.7% 0.2mg	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	14.4% 1.15mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	18.4% 0.42mg	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	6.52% 45.6mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	11.2% 381mg	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	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.03% 186g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Winter Squash have 6.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Summer Squash.
• While 7 oz of Boiled and Drained All Varieties Summer Squash contain 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Winter Squash have insufficient amounts of Vitamin K
• 7 ounces of Boiled Summer Squash have insufficient amounts of Vitamin A
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Winter Squash have 1.6 times more Iron and 1.8 times more Potassium than Boiled Summer Squash.
• While 7 oz of Boiled and Drained All Varieties Summer Squash contain 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Winter Squash lack sufficient amounts of Zinc
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash have 2 times more Carbohydrate than Boiled Summer Squash.
• While 7 oz of Boiled and Drained All Varieties Summer Squash contain 2.3 times more Omega 3 than Raw All Varieties Winter Squash.
• Both Winter Squash and Boiled Summer Squash offer comparable quantities of Sugars and Fiber per seven ounces.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.