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

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	8.9% 259kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	50.3% 65.4g	40.8% 53g	130g per day for Men 19-50 years
Sugars	17.7% 13g	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	24% 9.07g	38g per day for Men 19-50 years
Protein	14.3% 8g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	121% 1089μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	27.2% 109μg	30.6% 122μg	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	31.2% 28mg	106% 95mg	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	56% 8.4mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	13% 132mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	36.3% 0.33mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	40% 0.92mg	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	14.3% 100mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	47% 1597mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	10% 374g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Butternut Winter Squash has 3 times more Vitamin B2 and 1.3 times more Vitamin E than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 2.2 times more Vitamin A, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Frozen Butternut Winter Squash has 1.3 times more Iron and 1.2 times more Manganese than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 1.7 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Butternut Winter Squash contain similar levels of Water per one pound.
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Butternut Winter Squash has 1.2 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Protein than Butternut Winter Squash.
• While 1 lb of Raw Butternut Winter Squash contains 1.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Protein
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.