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

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.082% 0.014g	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	8.07% 10.5g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2.7% 1.97g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	59% 532μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	9.54% 0.12mg	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	16.8% 15mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	7.22% 0.065mg	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	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	7.48% 0.17mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	10.4% 352mg	8.35% 284mg	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	1.36% 0.15mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	2.37% 87.8g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin E per 100 g.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

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

Comparison of macro-nutrients per 100 grams:

• Baked Butternut Winter Squash contains 1.6 times more Fiber than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Baked Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 100 g.
• Both Raw Butternut Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.