Comparing Nutrients in 7 ounces Baked Butternut Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash with Salt	8%	2%	90%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Baked Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	13.4% 9.72g	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	16.7% 6.35g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	26.3% 0.34mg	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	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	33.3% 30mg	21% 19mg	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	17% 2.56mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	9.92% 0.089mg	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	15% 1.2mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	14.7% 0.34mg	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	7.65% 53.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Butternut Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 7 ounces of Baked Butternut Winter Squash with Salt have 1.7 times more Vitamin A, 1.7 times more Vitamin B3, 1.6 times more Vitamin C and 6.5 times more Vitamin E than Winter Squash, Hubbard, Baked with Salt.
• While 7 oz of Winter Squash, Hubbard, Baked with Salt contain 2.8 times more Vitamin B2 and 1.4 times more Vitamin B6 than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• 7 ounces of Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin E
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Butternut Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• 7 ounces of Baked Butternut Winter Squash with Salt have 2.4 times more Calcium, 1.4 times more Copper, 1.3 times more Iron and 1.3 times more Magnesium than Winter Squash, Hubbard, Baked with Salt.
• While 7 oz of Winter Squash, Hubbard, Baked with Salt contain 1.3 times more Potassium than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt contain similar levels of Manganese, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Winter Squash, Hubbard, Baked with Salt contain 6.8 times more Omega 3, 2.5 times more Sugars, 1.5 times more Fiber and 2.8 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Baked Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.