Comparing Nutrients in 7 ounces Hubbard Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	13.3% 17.3g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	20.4% 7.74g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	15% 135μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	7.94% 31.8μg	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	24.3% 22mg	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	2.1% 0.32mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	14% 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	9.92% 0.79mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	5.95% 41.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	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	0.93% 14mg	1.06% 16mg	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% 175g	4.56% 169g	3700g per day for Men 19-50 years

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

• Winter Squash, Hubbard, Baked no Salt contains 4.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 7 oz.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Hubbard Winter Squash has 1.4 times more Copper than Winter Squash, Hubbard, Baked no Salt.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Winter Squash, Hubbard, Baked no Salt contains 1.3 times more Fiber than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 7 oz.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.