Comparing Nutrients in 1 kilogram Boiled Frozen Butternut Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	13.4% 390kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.7% 0.97g	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	83% 108g	130g per day for Men 19-50 years
Sugars	NA	67.6% 49g	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	129% 49g	38g per day for Men 19-50 years
Protein	22% 12.3g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	186% 1670μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	132% 1.72mg	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	40% 160μg	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	106% 95mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50% 0.45mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	74% 1.7mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	23.7% 878g	23% 851g	3700g per day for Men 19-50 years

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

• Winter Squash, Hubbard, Baked with Salt contains 2 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Frozen Butternut Winter Squash with Salt has 1.2 times more Iron than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 1.3 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus and 2.7 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Calcium, Manganese, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Winter Squash, Hubbard, Baked with Salt contains 1.3 times more Energy, 9 times more Omega 3 and 2 times more Protein than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.