Comparing Nutrients in 100 grams Hubbard Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	1.38% 40kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.57% 0.097g	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	8.3% 11g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	6.76% 4.9g	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	13% 4.9g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.43% 2.48g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	37.2% 335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	8.94% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	13.2% 0.17mg	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% 16μg	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	10.6% 9.5mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	5% 0.045mg	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	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	7.4% 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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	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	2.38% 88g	2.3% 85g	3700g per day for Men 19-50 years

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

• Winter Squash, Hubbard, Baked no Salt contains 4.9 times more Vitamin A and 1.3 times more Vitamin E than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 100 g.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Hubbard Winter Squash has 1.4 times more Copper than Winter Squash, Hubbard, Baked no Salt.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Winter Squash, Hubbard, Baked no Salt contains 1.3 times more Fiber than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 100 g.
• Both Raw Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.