Comparing Nutrients in 100 grams Winter Squash VS Baked Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.32% 0.055g	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	6.8% 8.85g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	4.55% 3.3g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	29% 261μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.4% 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	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	10.7% 9.6mg	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	0.92% 1.1μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Baked Winter Squash	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	9.1% 0.082mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	8.13% 0.19mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	2.4% 89.2g	3700g per day for Men 19-50 years

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

• Raw All Varieties Winter Squash have 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 3.8 times more Vitamin A and 4 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw All Varieties Winter Squash have 1.3 times more Calcium, 1.3 times more Iron, 1.2 times more Phosphorus and 1.5 times more Potassium than Baked All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Copper, Magnesium, Manganese, Zinc and Water per 100 g.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked All Varieties Winter Squash contain 2.6 times more Omega 3, 1.5 times more Sugars and 1.9 times more Fiber than Raw All Varieties Winter Squash.
• Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.