Comparing Nutrients in 1 pound Boiled Frozen Butternut Winter Squash VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	6.1% 177kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.6g	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	84% 757μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	53.7% 0.7mg	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	18% 72.6μg	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	17.6% 16mg	55.4% 50mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	8.6% 86mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32.3% 0.29mg	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	33% 2.63mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	35.3% 0.81mg	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	9.07% 63.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10.8% 399g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Frozen Butternut Winter Squash vs Hubbard Winter Squash:

• Boiled Frozen Butternut Winter Squash no Salt has 2.5 times more Vitamin A than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 3.1 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Hubbard Winter Squash have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Frozen Butternut Winter Squash vs Hubbard Winter Squash:

• Boiled Frozen Butternut Winter Squash no Salt has 1.4 times more Calcium and 1.5 times more Iron than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 1.8 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus and 2.4 times more Potassium than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Hubbard Winter Squash have similar amounts of Manganese, Zinc and Water per 1 lb.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Hubbard Winter Squash contains 7.3 times more Omega 3 and 1.6 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Hubbard Winter Squash have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.