Comparing Nutrients in 14 ounces Boiled Frozen Butternut Winter Squash with Salt VS Baked Butternut Winter Squash with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.34% 155kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.7% 4.9g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 663μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	38% 0.49mg	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	16% 63.5μg	19% 75.4μg	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	15.4% 14mg	66.6% 60mg	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	NA	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	28.7% 0.26mg	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	28.8% 2.3mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	29.7% 0.68mg	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	7.94% 55.6mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash with Salt VS Baked Butternut Winter Squash with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Frozen Butternut Winter Squash with Salt versus 14 oz of Baked Butternut Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Frozen Butternut Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 14 ounces of Boiled Frozen Butternut Winter Squash with Salt have 2.3 times more Vitamin B2 than Baked Butternut Winter Squash with Salt.
• While 14 oz of Baked Butternut Winter Squash with Salt contain 3.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Frozen Butternut Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 14 oz of Baked Butternut Winter Squash with Salt contain 2.2 times more Calcium, 1.8 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Iron, Manganese, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Frozen Butternut Winter Squash with Salt have 1.4 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.