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

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.38% 40kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	8% 10.4g	9% 11.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	1.37% 0.99g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	2% 18μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	4.25% 17μg	6.75% 27μg	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	12.2% 11mg	23.3% 21mg	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	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.22% 0.065mg	8% 0.072mg	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	8.75% 0.7mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	8.8% 0.2mg	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	5.14% 36mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	10.4% 352mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.37% 87.8g	2.34% 86.4g	3700g per day for Men 19-50 years

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

• Raw Acorn Winter Squash has 1.4 times more Vitamin B1 than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 29.6 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Butternut Winter Squash contains 1.5 times more Calcium than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Butternut Winter Squash contains 1.3 times more Fiber than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 g.
• Both Raw Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.