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

Weight per 500 calories

• Frozen Butternut Winter Squash: 877g
• Butternut Winter Squash: 1111g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	100% 130g	130g per day for Men 19-50 years
Sugars	34.2% 25g	33.7% 24.4g	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	15% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 2.44g	g per day for Men 19-50 years
Fiber	30% 11.4g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	234% 2105μg	657% 5911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.8% 1.94mg	89% 4.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.2% 0.96mg	132% 1.7mg	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	52.6% 211μg	75% 300μg	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	60.4% 54.4mg	259% 233mg	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	108% 16.2mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.3μg	10% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	25.4% 254mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	89% 0.8mg	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	96% 7.7mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	98% 2.24mg	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	27.6% 193mg	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	115% 3911mg	3400mg per day for Men 19-50 years
Selenium	11% 6.14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	19.6% 724g	26% 960g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Butternut Winter Squash have 2.3 times more Vitamin B2 than Butternut Winter Squash.
• While 500 kcal of Raw Butternut Winter Squash contain 2.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.3 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Butternut Winter Squash provide similar amounts of Vitamin E and Vitamin K per 500 calories.
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Butternut Winter Squash contain 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Water than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Butternut Winter Squash contain similar levels of Iron, Manganese, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Butternut Winter Squash have 1.4 times more Protein than Butternut Winter Squash.
• While 500 kcal of Raw Butternut Winter Squash contain 1.3 times more Omega 3 and 1.9 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Butternut Winter Squash offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Butternut Winter Squash provide inadequate amounts of Omega 6 in 500 calories.