Comparing Nutrients in 7 ounces Baked Butternut Winter Squash VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked Butternut Winter Squash	Cauliflower	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Cauliflower	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Cauliflower	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	17.5% 593mg	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	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash VS Cauliflower per 7 oz

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

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

• 7 ounces of Baked Butternut Winter Squash have more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 16.1 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9, 3.2 times more Vitamin C and 15.5 times more Vitamin K than Baked Butternut Winter Squash.
• 7 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Butternut Winter Squash as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Butternut Winter Squash vs Cauliflower:

• 7 ounces of Baked Butternut Winter Squash have 1.9 times more Calcium, 1.7 times more Copper, 1.4 times more Iron and 1.9 times more Magnesium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Phosphorus, 7.5 times more Sodium and 2.1 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Cauliflower contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Baked Butternut Winter Squash lack sufficient amounts of Zinc
• Both Baked Butternut Winter Squash as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Butternut Winter Squash have 2.1 times more Carbohydrate and 1.6 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Butternut Winter Squash provide inadequate amounts of Protein
• Both Baked Butternut Winter Squash as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.