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

Macros Ratio

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

Macro Nutrients

	Baked Butternut 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	0.93% 0.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	80.7% 105g	111% 144g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	84.2% 32g	34.2% 13g	38g per day for Men 19-50 years
Protein	16% 9g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	620% 5580μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	47.5% 190μg	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	168% 151mg	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	86% 13mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	41% 410mg	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	75% 6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	38.6% 270mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	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	2.67% 40mg	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

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

• Baked Butternut Winter Squash has 2.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Butternut Winter Squash has 1.4 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.5 times more Iron, 1.4 times more Manganese, 1.4 times more Selenium and 1.3 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Butternut Winter Squash has 2.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 2 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Omega 3 per 1 kg.
• Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.