Comparing Nutrients in 100 calories Baked Winter Squash VS Summer Squash

Weight per 100 calories

• Baked Winter Squash: 270g
• Summer Squash: 625g

Baked Winter Squash has 2.3 times more energy per 100g than Summer Squash. It has low energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Baked Winter Squash or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Summer Squash	24%	8%	68%

Macro Nutrients

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	16% 21g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	19% 13.8g	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	8.2% 5.94g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	20% 7.57g	18% 6.88g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Vitamin A	78.4% 705μg	6.94% 62.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	68.3% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	105% 1.36mg	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	13.5% 54μg	45.3% 181μg	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	29% 26mg	118% 106mg	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	2.16% 0.32mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	15.6% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Summer Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	35.4% 0.32mg	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	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.37% 35mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	47.6% 1.1mg	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	7.34% 51.4mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	48% 1638mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.5% 241g	16% 592g	3700g per day for Men 19-50 years

Baked Winter Squash VS Summer Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Winter Squash or Summer Squash?

Lets compare vitamin content per 100 calories of Baked Winter Squash vs Summer Squash:

• 100 calories of Baked Winter Squash have 11.3 times more Vitamin A than Summer Squash.
• While 100 kcal of Raw All Varieties Summer Squash contain 6.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, 4.1 times more Vitamin C, 2.3 times more Vitamin E and 1.6 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Winter Squash vs Summer Squash:

• 100 kcal of Raw All Varieties Summer Squash contain 1.6 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, 3 times more Zinc and 2.5 times more Water than Baked All Varieties Winter Squash.
• 100 calories of Baked Winter Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw All Varieties Summer Squash contain 1.4 times more Omega 3, 1.5 times more Sugars and 3.1 times more Protein than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Summer Squash offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Baked All Varieties Winter Squash as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 100 calories.