Comparing Nutrients in 100 grams Summer Squash VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Winter Squash	10%	3%	87%

Macro Nutrients

	Summer Squash	Winter Squash	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.58% 3.35g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.03% 2.2g	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	1.3% 0.95g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.03g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Winter Squash	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.04% 0.49mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	3.76% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	12% 0.16mg	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	7.25% 29μg	6% 24μg	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	19% 17mg	13.7% 12.3mg	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	0.8% 0.12mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Winter Squash	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	7.9% 0.071mg	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	4.38% 0.35mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.18mg	7.1% 0.16mg	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	5.43% 38mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.43% 89.8g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9, 1.4 times more Vitamin C and 2.7 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 6.8 times more Vitamin A than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Summer Squash vs Winter Squash:

• Raw All Varieties Summer Squash have 1.2 times more Magnesium, 1.7 times more Phosphorus and 1.4 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.9 times more Calcium, 1.4 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Manganese and Water per 100 g.
• Both Raw All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw All Varieties Summer Squash have 1.6 times more Omega 3 and 1.3 times more Protein than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 2.1 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Sugars per 100 g.
• Both Raw All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.