Comparing Nutrients in 100 grams Hubbard Winter Squash VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Hubbard Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.38% 40kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	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	6.7% 8.7g	8% 10.4g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	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	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	10.3% 3.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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% 16μg	4.25% 17μg	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	12.2% 11mg	12.2% 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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	5% 0.4mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	7.26% 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	3% 21mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	10.2% 347mg	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	0.47% 7mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.37% 87.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Acorn Winter Squash per 100 g

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

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

• 100 grams of Hubbard Winter Squash have 3.8 times more Vitamin A and 4 times more Vitamin B2 than Acorn Winter Squash.
• While 100 g of Raw Acorn Winter Squash contain 2 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Acorn Winter Squash provide similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Hubbard Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hubbard Winter Squash vs Acorn Winter Squash:

• 100 g of Raw Acorn Winter Squash contain 2.4 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium and 1.7 times more Phosphorus than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Acorn Winter Squash contain similar levels of Copper, Manganese, Potassium and Water per 100 grams.
• 100 grams of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Hubbard Winter Squash as well as Raw Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hubbard Winter Squash have 5 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Acorn Winter Squash.
• Both Hubbard Winter Squash and Acorn Winter Squash offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Hubbard Winter Squash as well as Raw Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in 100 grams.