Comparing Nutrients in 1 kilogram Boiled Frozen Butternut Winter Squash with Salt VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	13.4% 390kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.2% 100g	68% 88.5g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	22% 12.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	186% 1670μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	124% 1.6mg	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	40% 160μg	50% 200μg	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	39% 35mg	20% 18mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	91% 0.82mg	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	72.5% 5.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	81.3% 1.87mg	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	20% 140mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 878g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash with Salt VS Baked All Varieties Winter Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Frozen Butternut Winter Squash with Salt versus 1 kg of Baked All Varieties Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt vs Baked All Varieties Winter Squash with Salt:

• 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt has 3.1 times more Vitamin B1 and 1.9 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 1.6 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Frozen Butternut Winter Squash with Salt vs Baked All Varieties Winter Squash with Salt:

• 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt has 1.3 times more Iron than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 2.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked All Varieties Winter Squash with Salt contain similar levels of Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt has 1.4 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 5.1 times more Omega 3 than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked All Varieties Winter Squash with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Frozen Butternut Winter Squash with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.