Comparing Nutrients in 100 calories Boiled Acorn Winter Squash with Salt VS Baked Butternut Winter Squash with Salt

Weight per 100 calories

• Boiled Acorn Winter Squash with Salt: 294g
• Baked Butternut Winter Squash with Salt: 250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Acorn Winter Squash with Salt or Baked Butternut Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.04% 0.065g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20% 26.2g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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% 7.65g	21% 8g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	4% 2.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.25% 38.2μg	155% 1395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	24% 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	8.1% 32.4μg	12% 47.5μg	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	21.2% 19mg	42% 37.8mg	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	NA	21.5% 3.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	18% 0.16mg	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	20.6% 1.65mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	18.7% 0.43mg	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	11.3% 79.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	2.95% 0.33mg	11mg per day for Men 19-50 years
Water	7.13% 264g	5.93% 220g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Acorn Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• Boiled and Drained Acorn Winter Squash with Salt has 1.6 times more Vitamin B1 than Baked Butternut Winter Squash with Salt.
• While Baked Butternut Winter Squash with Salt contains 36.5 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled and Drained Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Acorn Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• Boiled and Drained Acorn Winter Squash with Salt has 1.2 times more Water than Baked Butternut Winter Squash with Salt.
• While Baked Butternut Winter Squash with Salt contains 1.3 times more Calcium than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled and Drained Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Boiled and Drained Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Boiled and Drained Acorn Winter Squash with Salt and Baked Butternut Winter Squash with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.