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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	22.3% 29g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	NA	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	25.6% 9.72g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.8% 4.92g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	74% 665μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.92% 1.1mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	29.6% 0.38mg	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	7.94% 31.8μg	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	21% 19mg	24% 21.4mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	19% 0.17mg	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	11.7% 0.93mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	21% 0.48mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.45% 165g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Winter Squash, Hubbard, Baked with Salt have 16 times more Vitamin A and 3.6 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 7 oz of Baked Acorn Winter Squash with Salt contain 2.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Baked Acorn Winter Squash with Salt provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Winter Squash, Hubbard, Baked with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Baked Acorn Winter Squash with Salt contain 2.6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.4 times more Manganese and 2 times more Phosphorus than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Winter Squash, Hubbard, Baked with Salt as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Hubbard, Baked with Salt have 4.4 times more Omega 3 and 2.2 times more Protein than Baked Acorn Winter Squash with Salt.
• While 7 oz of Baked Acorn Winter Squash with Salt contain 1.3 times more Carbohydrate than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Fiber per seven ounces.
• Both Winter Squash, Hubbard, Baked with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.