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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	1.37% 0.99g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.8% 1g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	59% 532μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	15% 0.19mg	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	6.75% 27μg	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	23.3% 21mg	12% 11mg	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	9.6% 1.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	9.56% 0.086mg	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	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	10.5% 0.24mg	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	4.7% 33mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	10.4% 352mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	2.24% 83g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Butternut Winter Squash have 25.3 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Acorn Winter Squash.
• While 100 g of Baked Acorn Winter Squash contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Baked Acorn Winter Squash contain 1.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Phosphorus than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Baked Acorn Winter Squash contain similar levels of Calcium, Copper, Manganese, Potassium and Water per 100 grams.
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Baked Acorn Winter Squash contain 1.4 times more Omega 3 and 2.2 times more Fiber than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Baked Acorn Winter Squash offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.