Comparing Nutrients in 1 pound Baked Acorn Winter Squash VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	8.76% 254kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	NA	17.7% 13g	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	52.5% 20g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	38.4% 0.5mg	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	21.5% 86μg	27.2% 109μg	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	54.4% 49mg	31.2% 28mg	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	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	20% 200mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	25.7% 0.23mg	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	52.7% 4.2mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	49% 1.12mg	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	29% 204mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Frozen Butternut Winter Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Acorn Winter Squash versus 1 lb of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Acorn Winter Squash has 1.9 times more Vitamin B1, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin C than Frozen Butternut Winter Squash.
• While 1 lb of Frozen Butternut Winter Squash, Unprepared contains 11.4 times more Vitamin A, 4.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Acorn Winter Squash has 1.5 times more Calcium, 1.7 times more Copper, 3.1 times more Magnesium, 2 times more Phosphorus and 2.1 times more Potassium than Frozen Butternut Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash contain similar levels of Iron, Manganese and Water per one pound.
• Both Baked Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Acorn Winter Squash has 1.4 times more Omega 3 and 3.4 times more Fiber than Frozen Butternut Winter Squash.
• While 1 lb of Frozen Butternut Winter Squash, Unprepared contains 1.6 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Baked Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.