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Cooked Acorn Squash (Boiled, Drained)
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Cooked Butternut Squash (Baked)
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Cooked Winter Squash (Baked)
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Cooked Spaghetti Squash (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 2% DV 34 calories
  • Cooked Butternut Squash (Baked) 100 grams (x1) 2% DV 40 calories
  • Cooked Winter Squash (Baked) 100 grams (x1) 2% DV 37 calories
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 1% DV 27 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.08g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0.09g
  • Cooked Winter Squash (Baked) 100 grams (x1) 0% DV 0.35g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.26g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 3% DV 8.8g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 4% DV 10.5g
  • Cooked Winter Squash (Baked) 100 grams (x1) 3% DV 8.9g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 6.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 1% DV 0.67g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 2% DV 0.9g
  • Cooked Winter Squash (Baked) 100 grams (x1) 2% DV 0.89g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 1% DV 0.66g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 0% DV 0mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0mg
  • Cooked Winter Squash (Baked) 100 grams (x1) 0% DV 0mg
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.02g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 0% DV 0.02g
  • Cooked Winter Squash (Baked) 100 grams (x1) 0% DV 0.07g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.06g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 9% DV 2.6g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 11% DV 3.2g
  • Cooked Winter Squash (Baked) 100 grams (x1) 10% DV 2.8g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 5% DV 1.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) --% DV --g
  • Cooked Butternut Squash (Baked) 100 grams (x1) 4% DV 2g
  • Cooked Winter Squash (Baked) 100 grams (x1) 7% DV 3.3g
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 5% DV 2.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 3% DV 0.56mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 3% DV 0.6mg
  • Cooked Winter Squash (Baked) 100 grams (x1) 2% DV 0.44mg
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 0.34mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 2% DV 26mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 3% DV 41mg
  • Cooked Winter Squash (Baked) 100 grams (x1) 2% DV 22mg
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 21mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Acorn Squash (Boiled, Drained) 100 grams (x1) 6% DV 263mg
  • Cooked Butternut Squash (Baked) 100 grams (x1) 6% DV 284mg
  • Cooked Winter Squash (Baked) 100 grams (x1) 5% DV 241mg
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 117mg
Comparison Table

Table Legend

  1. Cooked Acorn Squash (Boiled, Drained)
  2. Cooked Butternut Squash (Baked)
  3. Cooked Winter Squash (Baked)
  4. Cooked Spaghetti Squash (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 100 100 100 100
Calories
(%DV)		 34
(2%)		 40
(2%)		 37
(2%)		 27
(1%)
Fat (g)
(%DV)		 0.08
(0%)		 0.09
(0%)		 0.35
(0%)		 0.26
(0%)
Protein (g)
(%DV)		 0.67
(1%)		 0.9
(2%)		 0.89
(2%)		 0.66
(1%)
Carbohydrate (g)
(%DV)		 8.8
(3%)		 10.5
(4%)		 8.9
(3%)		 6.5
(2%)
Sugars (g)
(%DV)		 --
(--%)		 2
(4%)		 3.3
(7%)		 2.5
(5%)
Fiber (g)
(%DV)		 2.6
(9%)		 3.2
(11%)		 2.8
(10%)		 1.4
(5%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.02
(0%)		 0.07
(0%)		 0.06
(0%)
Net-Carbs (g) 6.2
7.3
6.1
5.1
Trans Fatty Acids (g) 0
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 100 100 100 100
Calcium (mg)
(%DV)		 26
(2%)		 41
(3%)		 22
(2%)		 21
(2%)
Iron, Fe (mg)
(%DV)		 0.56
(3%)		 0.6
(3%)		 0.44
(2%)		 0.34
(2%)
Potassium, K (mg)
(%DV)		 263
(6%)		 284
(6%)		 241
(5%)		 117
(2%)
Magnesium (mg)
(%DV)		 26
(6%)		 29
(7%)		 13
(3%)		 11
(3%)
Phosphorus, P (mg)
(%DV)		 27
(2%)		 27
(2%)		 19
(2%)		 14
(1%)
Sodium (mg)
(%DV)		 3
(0%)		 4
(0%)		 1
(0%)		 18
(1%)
Zinc, Zn (mg)
(%DV)		 0.11
(1%)		 0.13
(1%)		 0.22
(2%)		 0.2
(2%)
Copper, Cu (mg)
(%DV)		 0.05
(6%)		 0.07
(7%)		 0.08
(9%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.15
(6%)		 0.17
(7%)		 0.19
(8%)		 0.11
(5%)
Selenium, Se (mcg)
(%DV)		 0.4
(1%)		 0.5
(1%)		 0.4
(1%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
0.8
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 100 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 41
(5%)		 558
(62%)		 261
(29%)		 6
(1%)
Vitamin C (mg)
(%DV)		 6.5
(7%)		 15.1
(17%)		 9.6
(11%)		 3.5
(4%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.07
(6%)		 0.02
(1%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.02
(1%)		 0.07
(5%)		 0.02
(2%)
Niacin (B3) (mg)
(%DV)		 0.53
(3%)		 0.97
(6%)		 0.5
(3%)		 0.81
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(6%)		 0.36
(7%)		 0.23
(5%)		 0.36
(7%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.12
(7%)		 0.16
(9%)		 0.1
(6%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 11
(3%)		 19
(5%)		 20
(5%)		 8
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11
(3%)		 19
(5%)		 20
(5%)		 8
(2%)
Folate DFE (mcg)
(%)		 11
(3%)		 19
(5%)		 20
(5%)		 8
(2%)
Choline (mg)
(%DV)		 --
(--%)		 --
(--%)		 10.6
(2%)		 7.5
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
0
Carotene, beta (mcg)
(%RDA)		 490
(5%)		 4570
(42%)		 2793
(26%)		 59
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 1130
(5%)		 682
(3%)		 15
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 3116
(14%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 817 11155 5223 110
Lycopene (mcg) 0
0
0
0
Lut + Zeaxanthin (mcg) 66
0
1415
0
Vitamin E (mg)
(%DV)		 --
(--%)		 1.3
(9%)		 0.12
(1%)		 0.12
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 1
(1%)		 4.4
(4%)		 0.8
(1%)
Vitamin K1 (mcg) --
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 100 100 100 100
Water (g) 89.7
87.8
89.2
92.3
Ash (g) 0.76
0.72
0.69
0.32
Alcohol (g) --
--
0
0
Caffeine (mg) --
--
0
0
Theobromine (mg) --
--
0
0
PRAL score -5.24
-5.85
-4.57
-2.19
  Carbohydrates
Food # 1 2 3 4
Weight (g) 100 100 100 100
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
--
Glucose (Dextrose) (g) --
--
--
--
Fructose (g) --
--
--
--
Lactose (g) --
--
--
--
Maltose (g) --
--
--
--
Galactose (g) --
--
--
--
Starch (g) --
--
--
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 100 100 100 100
Monounsaturated Fats (g) 0.006
0.007
0.026
0.022
Polyunsaturated Fats (g) 0.035
0.038
0.147
0.126
Omega 3s (g)
(%AI)		 0.022
(1%)		 0.024
(2%)		 0.092
(6%)		 0.078
(5%)
Omega 6s (g)
(%AI)		 0.013
(0%)		 0.014
(0%)		 0.055
(0%)		 0.047
(0%)
Omega 3 to Omega 6 Ratio 1.69
1.71
1.67
1.66
Omega 6 to Omega 3 Ratio 0.59
0.58
0.6
0.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
--
0
0
Docosapentaenoic Acid (DPA) (g) --
--
0
0
Docosahexaenoic Acid (DHA) (g) --
--
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) --
--
0
0
Caproic (6:0) (g) --
--
0
0
Caprylic Acid (8:0) (g) --
--
0
0
Capric Acid (10:0) (g) --
--
0
0
Lauric Acid (12:0) (g) 0
0
0.002
0.001
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0
0
0.001
0.001
Pentadecanoic Acid (15:0) (g) --
--
--
--
Palmitic Acid (16:0) (g) 0.015
0.016
0.062
0.053
Margaric Acid (17:0) (g) --
--
--
--
Stearic Acid (18:0) (g) 0.002
0.002
0.007
0.006
Arachidic Acid (20:0) (g) --
--
--
--
Behenic Acid (22:0) (g) --
--
--
--
Lignoceric Acid (24:0) (g) --
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
--
Palmitoleic Acid (16:1) (g) 0
0
0.002
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
--
Oleic Acid (18:1) (g) 0.006
0.007
0.024
0.018
c-Oleic Acid (18:1 cis) (g) --
--
--
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) --
--
0
0
Docosenoic Acid (22:1) (g) --
--
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.013
0.014
0.055
0.047
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.022
0.024
0.092
0.078
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) --
--
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
--
Eicosatetraenoic Acid 20:4 (g) --
--
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
--
t-Monoenoic Fats (g) --
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 100 100 100 100
Essential  
Histidine (mg)
(%RDI)		 13
(2%)		 17
(2%)		 17
(2%)		 11
(2%)
Isoleucine (mg)
(%RDI)		 26
(2%)		 35
(3%)		 35
(3%)		 24
(2%)
Leucine (mg)
(%RDI)		 38
(1%)		 51
(2%)		 50
(2%)		 34
(1%)
Lysine (mg)
(%RDI)		 25
(1%)		 33
(2%)		 33
(2%)		 22
(1%)
Methionine (mg)
(%RDI)		 8
(1%)		 11
(2%)		 11
(2%)		 7
(1%)
Phenylalanine (mg)
(%RDI)		 26
(3%)		 35
(4%)		 35
(4%)		 24
(3%)
Threonine (mg)
(%RDI)		 20
(2%)		 27
(3%)		 27
(3%)		 18
(2%)
Tryptophan (mg)
(%RDI)		 10
(4%)		 13
(5%)		 13
(5%)		 9
(3%)
Valine (mg)
(%RDI)		 29
(2%)		 39
(2%)		 38
(2%)		 26
(1%)
Conditional  
Arginine (mg) 37
50
49
33
Cystine (mg)
(%RDI)		 6
(2%)		 8
(3%)		 8
(3%)		 5
(2%)
Glycine (mg) 25
33
33
22
Proline (mg) 24
32
32
21
Tyrosine (mg)
(%RDI)		 23
(3%)		 30
(3%)		 30
(3%)		 20
(2%)
Non-Essential  
Alanine (mg) 28
38
37
25
Aspartic acid (mg) 72
97
95
64
Betaine (mg) --
--
0.2
--
Glutamic acid (mg) 118
157
155
105
Hydroxyproline (mg) --
--
--
--
Serine (mg) 26
35
35
24
Data Source
Cooked Acorn Squash (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Butternut Squash (Baked)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Winter Squash (Baked)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Spaghetti Squash (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.