Comparing Nutrients in 1 pound Boiled Acorn Winter Squash with Salt VS Boiled Frozen Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	35% 45.5g	130g per day for Men 19-50 years
Sugars	NA	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	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	5.43% 3.04g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	84% 757μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	24% 0.31mg	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	12.5% 50μg	18% 72.6μg	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	32.8% 29.5mg	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	18% 0.16mg	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	31.8% 2.54mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	34% 0.78mg	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	17.5% 122mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 407g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Acorn Winter Squash with Salt VS Boiled Frozen Butternut Winter Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Acorn Winter Squash with Salt versus 1 lb 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 pound of Boiled Acorn Winter Squash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• 1 pound of Boiled Acorn Winter Squash with Salt has 2 times more Vitamin B1, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• While 1 lb of Boiled Frozen Butternut Winter Squash with Salt contains 12.8 times more Vitamin A, 4.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Acorn Winter Squash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• 1 pound of Boiled Acorn Winter Squash with Salt has 1.4 times more Calcium, 1.4 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt contain similar levels of Iron, Manganese, Sodium and Water per one pound.
• 1 pound of Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Butternut Winter Squash with Salt contains 1.8 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.