Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter Squash VS Sunflower Seed Butter

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 15.8 times more energy per unit of mass than Boiled Frozen Butternut Winter Squash no Salt, which is very high in comparison to other foods. Boiled Frozen Butternut Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	NA	12% 4.6g	38g per day for Men 19-50 years
Protein	28% 15.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	238% 2141μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	34.3% 0.45mg	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	51.3% 205μg	48% 192μg	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	50% 45mg	2.43% 2.2mg	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	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	24.4% 244mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	144% 1.3mg	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	93% 7.44mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	73% 1.68mg	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	25.6% 179mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	0.014% 0.5g	3700g per day for Men 19-50 years

Boiled Frozen Butternut Winter Squash VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Boiled Frozen Butternut Winter Squash vs Sunflower Seed Butter:

• 500 calories of Boiled Frozen Butternut Winter Squash have 14.9 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and 20.5 times more Vitamin C than Sunflower Seed Butter.
• Both Boiled Frozen Butternut Winter Squash and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Frozen Butternut Winter Squash vs Sunflower Seed Butter:

• 500 calories of Boiled Frozen Butternut Winter Squash have 4.7 times more Calcium, 2.2 times more Iron, 1.3 times more Manganese, 3.7 times more Potassium and 2240.4 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.8 times more Copper, 2.2 times more Magnesium, 3 times more Phosphorus, 13.2 times more Selenium and 2.6 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Frozen Butternut Winter Squash have 5.7 times more Omega 3 and 6.8 times more Carbohydrate than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 49.8 times more Fat, 21.1 times more Saturated Fat and 55.9 times more Omega 6 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Sunflower Seed Butter offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Omega 6
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3