Comparing Nutrients in 7 ounces Baked Butternut Winter Squash VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.22% 0.052g	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	18% 23g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	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	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	123% 1107μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	9.43% 37.7μg	13.4% 53.6μg	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	46.3% 41.7mg	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	17% 2.56mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	16% 0.14mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	20.5% 699mg	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	0.53% 7.94mg	0.53% 7.94mg	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	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

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

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

• Both Baked Butternut Winter Squash and Raw Butternut Winter Squash have similar amounts of minerals per 7 oz
• Both Baked Butternut Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Baked Butternut Winter Squash as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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