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

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.38% 40kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	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	8.07% 10.5g	9% 11.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	8.42% 3.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	62% 558μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.06% 0.97mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.54% 0.12mg	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	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	16.8% 15mg	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	8.6% 1.3mg	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.1% 41mg	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	7.5% 0.6mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	7.48% 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	3.86% 27mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	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	0.27% 4mg	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

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

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

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

• 100 g of Raw Butternut Winter Squash contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 100 grams.
• Both Baked Butternut Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• Both Baked Butternut Winter Squash and Raw Butternut Winter Squash have similar amounts of minerals per 100 g
• Both Baked Butternut Winter Squash and Butternut Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 grams.
• Both Baked Butternut Winter Squash as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Butternut Winter Squash have 1.6 times more Fiber than Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Butternut Winter Squash offer comparable quantities of Carbohydrate and Sugars per 100 grams.
• Both Baked Butternut Winter Squash as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.