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

Weight per 300 calories

• Boiled Frozen Butternut Winter Squash with Salt: 769g
• Winter Squash, Hubbard, Baked with Salt: 600g

Winter Squash, Hubbard, Baked with Salt has 1.3 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash with Salt, which is low in comparison to other foods. Boiled Frozen Butternut Winter Squash with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash with Salt or Winter Squash, Hubbard, Baked with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked 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	3.84% 3.72g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	8.65% 0.14g	60.8% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	3.42% 0.58g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	40.6% 29.4g	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	77.4% 29.4g	38g per day for Men 19-50 years
Protein	17% 9.46g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	143% 1285μg	223% 2010μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	79.4% 1.03mg	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	24% 96μg	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	63.3% 57mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	14.6% 146mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	30% 0.27mg	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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	44.3% 1.02mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	122% 1831mg	98% 1464mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	18.3% 675g	14% 511g	3700g per day for Men 19-50 years

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

• Boiled Frozen Butternut Winter Squash with Salt has 1.3 times more Vitamin B9 than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 1.6 times more Vitamin A, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Frozen Butternut Winter Squash with Salt has 1.4 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.3 times more Sodium and 1.3 times more Water than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 1.9 times more Magnesium, 1.3 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 Winter Squash, Hubbard, Baked with Salt have similar amounts of Copper, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Winter Squash, Hubbard, Baked with Salt contains 6.9 times more Fat, 7 times more Omega 3, 6.9 times more Omega 6 and 1.6 times more Protein than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.