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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	5.4% 3.9g	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	2.7% 1.96g	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	% 1.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.54% 2g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	117% 1056μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	19% 0.25mg	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	13.4% 53.6μg	9.43% 37.7μg	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	46.3% 41.7mg	33.3% 30mg	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	19% 2.86mg	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	14.3% 0.13mg	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	17.4% 1.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	15% 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	9.36% 65.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	16.6% 564mg	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	2.7% 0.3mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 174g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E per 7 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Raw Butternut Winter Squash has 1.2 times more Phosphorus and 1.2 times more Potassium than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Zinc and Water per 7 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Butternut Winter Squash contains 1.6 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 7 oz.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.