Comparing Nutrients in 300 calories Boiled Frozen Butternut Winter Squash VS Spaghetti Winter Squash

Weight per 300 calories

• Boiled Frozen Butternut Winter Squash: 769g
• Spaghetti Winter Squash: 968g

Boiled Frozen Butternut Winter Squash has 1.3 times more energy per 100g than Spaghetti Winter Squash. It has low energy density when compared to other foods. Raw Spaghetti Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Boiled Frozen Butternut Winter Squash or Spaghetti Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	8.65% 0.14g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	5.12% 0.87g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	37% 26.7g	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	38.2% 14.5g	38g per day for Men 19-50 years
Protein	17% 9.46g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	143% 1285μg	6.45% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	75% 0.98mg	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	29% 116μg	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	22.6% 20.3mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.26% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	14.6% 146mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	39.8% 0.36mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	52.6% 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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.03% 15.4mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	18.3% 675g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Frozen Butternut Winter Squash vs Spaghetti Winter Squash:

• Boiled Frozen Butternut Winter Squash no Salt has 22.1 times more Vitamin A, 1.7 times more Vitamin B2 and 1.3 times more Vitamin C than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 2.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Spaghetti Winter Squash have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Frozen Butternut Winter Squash vs Spaghetti Winter Squash:

• Boiled Frozen Butternut Winter Squash no Salt has 1.5 times more Iron and 1.3 times more Selenium than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 10.7 times more Sodium, 2 times more Zinc and 1.3 times more Water than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Spaghetti Winter Squash have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Butternut Winter Squash no Salt has 1.5 times more Protein than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 10.2 times more Fat, 10.5 times more Saturated Fat, 10.4 times more Omega 3 and 10.3 times more Omega 6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Spaghetti Winter Squash have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.