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

Macros Ratio

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

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	77.2% 100g	130g per day for Men 19-50 years
Sugars	67.6% 49g	NA	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	129% 49g	NA	38g per day for Men 19-50 years
Protein	44.3% 25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	372% 3350μg	186% 1670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.4% 4.47mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	53% 0.69mg	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	106% 95mg	39% 35mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	40% 0.36mg	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	58.8% 4.7mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	75.2% 1.73mg	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	33% 230mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23% 851g	23.7% 878g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked with Salt VS Boiled Frozen Butternut Winter Squash with Salt per 1 kg

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

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

• 1 kilogram of Winter Squash, Hubbard, Baked with Salt has 2 times more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 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 Winter Squash, Hubbard, Baked with Salt and Boiled Frozen Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per one kilogram.
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Winter Squash, Hubbard, Baked with Salt has 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 Winter Squash, Hubbard, Baked with Salt and Boiled Frozen Butternut Winter Squash with Salt contain similar levels of Iron, Manganese, Sodium and Water per one kilogram.
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winter Squash, Hubbard, Baked with Salt has 9 times more Omega 3 and 2 times more Protein than Boiled Frozen Butternut Winter Squash with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Frozen Butternut 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
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled Frozen Butternut Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.