Comparing Nutrients in 100 grams Baked Acorn Winter Squash VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.93% 56kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	8% 10.4g	130g per day for Men 19-50 years
Sugars	NA	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	11.6% 4.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	2% 1.12g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12% 0.15mg	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	4.75% 19μg	4.25% 17μg	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	12% 11mg	12.2% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	7.22% 0.065mg	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	11.6% 0.93mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	7.26% 0.17mg	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	6.43% 45mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.37% 87.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Acorn Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Baked Acorn Winter Squash versus 100 g of Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Baked Acorn Winter Squash have 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 100 grams.
• Both Baked Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Acorn Winter Squash vs Acorn Winter Squash:

• 100 grams of Baked Acorn Winter Squash have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Acorn Winter Squash contain similar levels of Water per 100 grams.
• Both Baked Acorn Winter Squash as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Acorn Winter Squash have 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.9 times more Fiber and 1.4 times more Protein than Acorn Winter Squash.
• 100 grams of Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Baked Acorn Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.