Comparing Nutrients in 1 kilogram Hubbard Winter Squash VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Hubbard Winter Squash	Dried Butternuts	Recommended Dietary Allowance
Energy	13.8% 400kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	41% 13g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	93% 121g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	103% 39g	124% 47g	38g per day for Men 19-50 years
Protein	35.7% 20g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Dried Butternuts	Recommended Dietary Allowance
Calcium	14% 140mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	500% 4.5mg	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	50% 4mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	2852% 65.6mg	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	30% 210mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	23.8% 880g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hubbard Winter Squash vs Dried Butternuts:

• 1 kilogram of Hubbard Winter Squash has 11.3 times more Vitamin A and 3.4 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 5.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Hubbard Winter Squash.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Hubbard Winter Squash as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hubbard Winter Squash vs Dried Butternuts:

• 1 kilogram of Hubbard Winter Squash has 26.3 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 3.8 times more Calcium, 7 times more Copper, 10.1 times more Iron, 12.5 times more Magnesium, 36.6 times more Manganese, 21.2 times more Phosphorus, 1.3 times more Potassium, 34.4 times more Selenium and 24.1 times more Zinc than Raw Hubbard Winter Squash.
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Butternuts contains 15.3 times more Energy, 114 times more Fat, 12.7 times more Saturated Fat, 66.5 times more Omega 3, 426.9 times more Omega 6, 1.4 times more Carbohydrate and 12.5 times more Protein than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Dried Butternuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6