Comparing Nutrients in 300 calories Winter SquashVS Baked Winter Squash

Weight per 300 calories

Winter Squash

882g

Baked Winter Squash

811g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Winter Squash or Baked Winter Squash?

Macros Ratio

Protein Fat Carbs

Winter Squash

10%

87%

Baked Winter Squash

85%

300 kcal ▼

Macro Nutrients

Winter Squashvs Baked Winter Squash

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.15g

Fat

2.93%2.84g

1.15 gvs2.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.74%0.24g

Saturated Fat

1.82%0.58g

0.24 gvs0.58 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19.3%0.31g

Omega 3

46.6%0.75g

0.31 gvs0.75 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.19g

Omega 6

2.62%0.45g

0.19 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.3%75.8g

Carbohydrate

55%71.8g

75.8 gvs71.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.8%19.4g

Sugars

37%26.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19.4 gvs26.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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35%13.2g

Fiber

59.7%22.7g

13.2 gvs22.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.4g

Protein

13%7.2g

8.4 gvs7.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winter Squashvs Baked Winter Squash

66.7%600μg

Vitamin A

235%2116μg

RAE, retinol activity equivalents

600 μgvs2116 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg

Vitamin B1

11%0.13mg

Thiamine

0.26 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.55mg

Vitamin B2

41.8%0.54mg

Riboflavin

0.55 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.6%4.4mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33%1.66mg

Vitamin B5

38%1.9mg

Pantothenic acid

1.66 mgvs1.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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106%1.38mg

Vitamin B6

100%1.3mg

Pyridoxine

1.38 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53%212μg

Vitamin B9

40.5%162μg

Folates and Folic Acid

212 μgvs162 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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121%109mg

Vitamin C

86.5%78mg

Ascorbic acid

109 mgvs78 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.06%1.06mg

Vitamin E

6.5%0.97mg

Tocopherols and Tocotrienols

1.06 mgvs0.97 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.1%9.7μg

Vitamin K

29.7%35.7μg

Phytomenadione or phylloquinone

9.7 μgvs35.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winter Squashvs Baked Winter Squash

24.7%247mg

Calcium

18%178mg

247 mgvs178 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69.6%0.63mg

Copper

74%0.66mg

0.63 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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64%5.1mg

Iron

44.6%3.57mg

5.1 mgvs3.57 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29.4%124mg

Magnesium

25%105mg

124 mgvs105 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.5%1.44mg

Manganese

66%1.5mg

1.44 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29%203mg

Phosphorus

22%154mg

203 mgvs154 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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91%3088mg

Potassium

57.5%1954mg

3088 mgvs1954 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.4%3.53μg

Selenium

5.9%3.24μg

3.53 μgvs3.24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.35%35.3mg

Sodium

0.54%8.1mg

35.3 mgvs8.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.85mg

Zinc

16.2%1.8mg

1.85 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.4%792g

Water

19.5%723g

792 gvs723 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Winter Squash vs Baked Winter Squash:

Raw All Varieties Winter Squash have 2 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Baked All Varieties Winter Squash.
While Baked All Varieties Winter Squash contain 3.5 times more Vitamin A and 3.7 times more Vitamin K than Raw All Varieties Winter Squash.
Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Winter Squash vs Baked Winter Squash:

Raw All Varieties Winter Squash have 1.4 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus and 1.6 times more Potassium than Baked All Varieties Winter Squash.
Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Copper, Magnesium, Manganese, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked All Varieties Winter Squash contain 2.4 times more Omega 3, 1.4 times more Sugars and 1.7 times more Fiber than Raw All Varieties Winter Squash.
Both Raw All Varieties Winter Squash and Baked All Varieties Winter Squash have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw All Varieties Winter Squash as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Compare Foods

Comparing Nutrients in 300 calories Winter SquashVS Baked Winter Squash

Weight per 300 calories

Which food has more nutrients per 300 calories - Winter Squash or Baked Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: