Comparing Nutrients in 100 calories Baked Butternut Winter Squash VS Boiled Frozen Butternut Winter Squash

Weight per 100 calories

• Baked Butternut Winter Squash: 250g
• Boiled Frozen Butternut Winter Squash: 256g

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

Which food has more nutrients per 100 calories - Baked Butternut Winter Squash or Boiled Frozen Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Baked Butternut Winter Squash	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26.2g	20% 25.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	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	21% 8g	NA	38g per day for Men 19-50 years
Protein	4% 2.25g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	155% 1395μg	47.6% 428μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	13.6% 0.18mg	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	12% 47.5μg	10.3% 41μg	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	42% 37.8mg	9.97% 8.97mg	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	21.5% 3.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	10.3% 0.092mg	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	18.8% 1.5mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	19.3% 0.44mg	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	9.64% 67.5mg	5.13% 36mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	2.33% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.34% 5.13mg	1500mg per day for Men 19-50 years
Zinc	2.95% 0.33mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	5.93% 220g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:

• Baked Butternut Winter Squash has 3.3 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• While Boiled Frozen Butternut Winter Squash no Salt contains 2.4 times more Vitamin B2 than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Baked Butternut Winter Squash as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:

• Baked Butternut Winter Squash has 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Boiled Frozen Butternut Winter Squash no Salt.
• Both Baked Butternut Winter Squash and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Iron, Manganese, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Butternut Winter Squash has 1.3 times more Omega 3 than Boiled Frozen Butternut Winter Squash no Salt.
• While Boiled Frozen Butternut Winter Squash no Salt contains 1.4 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Butternut Winter Squash as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.