Comparing Nutrients in 500 calories Baked Acorn Winter Squash VS Frozen Butternut Winter Squash

Weight per 500 calories

• Baked Acorn Winter Squash: 893g
• Frozen Butternut Winter Squash: 877g

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

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash or Frozen Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	34.2% 25g	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	103% 39.3g	30% 11.4g	38g per day for Men 19-50 years
Protein	18% 10g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	21% 188μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	38.8% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	74.2% 0.96mg	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	42.4% 170μg	52.6% 211μg	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	107% 96mg	60.4% 54.4mg	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	108% 16.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	39.3% 393mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	49.7% 0.45mg	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	104% 8.3mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	95% 2.18mg	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	57.4% 402mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	11% 6.14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	20% 740g	19.6% 724g	3700g per day for Men 19-50 years

Baked Acorn Winter Squash VS Frozen Butternut Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash or Frozen Butternut Winter Squash?

Lets compare vitamin content per 500 calories of Baked Acorn Winter Squash vs Frozen Butternut Winter Squash:

• 500 calories of Baked Acorn Winter Squash have 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 11.2 times more Vitamin A and 4.5 times more Vitamin B2 than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Acorn Winter Squash vs Frozen Butternut Winter Squash:

• 500 calories of Baked Acorn Winter Squash have 1.5 times more Calcium, 1.7 times more Copper, 3.1 times more Magnesium, 2.1 times more Phosphorus and 2.1 times more Potassium than Frozen Butternut Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash contain similar levels of Iron, Manganese, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Acorn Winter Squash have 1.4 times more Omega 3 and 3.4 times more Fiber than Frozen Butternut Winter Squash.
• While 500 kcal of Frozen Butternut Winter Squash, Unprepared contain 1.5 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Butternut Winter Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 6 in 500 calories.