Comparing Nutrients in 100 grams Boiled Acorn Winter Squash with Salt VS 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	1.17% 34kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.76% 8.8g	8.07% 10.5g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	6.84% 2.6g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.6% 0.9g	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	1.44% 13μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	9.54% 0.12mg	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	2.75% 11μg	4.75% 19μg	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	7.22% 6.5mg	16.8% 15mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	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	2.6% 26mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	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	7% 0.56mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	7.48% 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	3.86% 27mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.37% 87.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Acorn Winter Squash with Salt has 1.4 times more Vitamin B1 than Baked Butternut Winter Squash with Salt.
• While Baked Butternut Winter Squash with Salt contains 42.9 times more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.3 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 g.
• 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 g.

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

• Baked Butternut Winter Squash with Salt contains 1.6 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, Sodium, Zinc and Water per 100 g.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Butternut Winter Squash with Salt contains 1.3 times more Protein 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 Energy, Omega 3, Carbohydrate and Fiber per 100 g.
• 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 g.