Comparing Nutrients in 100 grams Winter Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.57% 2.6g	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	3.95% 1.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5% 0.065mg	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	6% 24μg	5% 20μg	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	13.7% 12.3mg	6.1% 5.5mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	11.4% 0.1mg	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	7.25% 0.58mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	9.26% 0.21mg	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	3.3% 23mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.53% 94g	3700g per day for Men 19-50 years

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

• Raw All Varieties Winter Squash have 6.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw All Varieties Winter Squash have 1.6 times more Iron and 1.8 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Calcium and Water per 100 g.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw All Varieties Winter Squash have 1.7 times more Energy and 2 times more Carbohydrate than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 2.3 times more Omega 3 than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Sugars, Fiber and Protein per 100 g.
• Both Raw All Varieties Winter Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.