Comparing Nutrients in 1 kilogram Acorn Winter Squash VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	13.8% 400kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	39.5% 15g	34.2% 13g	38g per day for Men 19-50 years
Protein	14.3% 8g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	20% 180μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	84.6% 1.1mg	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	42.5% 170μg	60% 240μg	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	122% 110mg	69% 62mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	33% 330mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	56.7% 0.51mg	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	87.5% 7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	108% 2.48mg	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	51.4% 360mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	102% 3470mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.7% 878g	22.3% 825g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Frozen Butternut Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorn Winter Squash versus 1 kg of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorn Winter Squash vs Frozen Butternut Winter Squash:

• 1 kilogram of Acorn Winter Squash has 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 13.3 times more Vitamin A, 5.9 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Acorn Winter Squash vs Frozen Butternut Winter Squash:

• 1 kilogram of Acorn Winter Squash has 1.3 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 1.3 times more Iron and 1.5 times more Manganese than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash contain similar levels of Calcium and Water per one kilogram.
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Butternut Winter Squash, Unprepared contains 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Acorn Winter Squash provide inadequate amounts of Protein
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.