Comparing Nutrients in 300 calories Boiled Frozen Butternut Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Weight per 300 calories

• Boiled Frozen Butternut Winter Squash: 769g
• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked: 1111g

Boiled Frozen Butternut Winter Squash has 1.4 times more energy per 100g than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked. It has low energy density when compared to other foods. Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash or Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.98% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	8.65% 0.14g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	38.8% 28g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	17% 9.46g	13% 7.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	143% 1285μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	79% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	84.6% 1.1mg	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	22.2% 89μg	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	43.2% 39mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.4% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	14.6% 146mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	43.2% 0.39mg	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	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	52.7% 1.2mg	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	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	18.3% 675g	27.7% 1026g	3700g per day for Men 19-50 years

Boiled Frozen Butternut Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash or Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked?

Lets compare vitamin content per 300 calories of Boiled Frozen Butternut Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 300 calories of Boiled Frozen Butternut Winter Squash have 19.3 times more Vitamin A, 1.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 300 kcal of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Frozen Butternut Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 300 kcal of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 1.6 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 13 times more Sodium, 2.4 times more Zinc and 1.5 times more Water than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Iron, Manganese and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Frozen Butternut Winter Squash have 1.3 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 300 kcal of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 6.3 times more Omega 3 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in 300 calories.