Comparing Nutrients in 300 calories Boiled Frozen Butternut Winter Squash with Salt VS Baked Butternut Winter Squash with Salt

Weight per 300 calories

• Boiled Frozen Butternut Winter Squash with Salt: 769g
• Baked Butternut Winter Squash with Salt: 750g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash with Salt or Baked Butternut Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.65% 0.14g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.2g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	63% 24g	38g per day for Men 19-50 years
Protein	17% 9.46g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	143% 1285μg	465% 4185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	71.5% 0.93mg	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	30.8% 123μg	35.6% 143μg	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	30% 27mg	126% 113mg	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	64.5% 9.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.25% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	14.6% 146mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	54% 0.49mg	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	55.8% 4.46mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	51.8% 218mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	56% 1.3mg	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	15.4% 108mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	8.86% 0.98mg	11mg per day for Men 19-50 years
Water	18.3% 675g	17.8% 659g	3700g per day for Men 19-50 years

Boiled Frozen Butternut Winter Squash With Salt VS Baked Butternut Winter Squash With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash with Salt or Baked Butternut Winter Squash with Salt?

Lets compare vitamin content per 300 calories of Boiled Frozen Butternut Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 300 calories of Boiled Frozen Butternut Winter Squash with Salt have 2.4 times more Vitamin B2 than Baked Butternut Winter Squash with Salt.
• While 300 kcal of Baked Butternut Winter Squash with Salt contain 3.3 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per 300 calories.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Frozen Butternut Winter Squash with Salt vs Baked Butternut Winter Squash with Salt:

• 300 kcal of Baked Butternut Winter Squash with Salt contain 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Iron, Manganese, Selenium, Sodium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Frozen Butternut Winter Squash with Salt have 1.4 times more Protein than Baked Butternut Winter Squash with Salt.
• While 300 kcal of Baked Butternut Winter Squash with Salt contain 1.3 times more Omega 3 than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 6 in 300 calories.