Comparing Nutrients in 5 ounces Boiled Frozen Butternut Winter Squash with Salt VS Winter Squash, Hubbard, Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.95g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Vitamin A	26.3% 237μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	18.8% 0.24mg	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	5.67% 22.7μg	5.67% 22.7μg	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	5.5% 4.96mg	15% 13.5mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Winter Squash, Hubbard, Baked with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	7.1% 0.064mg	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	10.3% 0.82mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	10.5% 0.24mg	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	2.83% 20mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Frozen Butternut Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• Winter Squash, Hubbard, Baked with Salt contains 2 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Frozen Butternut Winter Squash with Salt vs Winter Squash, Hubbard, Baked with Salt:

• Boiled Frozen Butternut Winter Squash with Salt has 1.2 times more Iron than Winter Squash, Hubbard, Baked with Salt.
• While Winter Squash, Hubbard, Baked with Salt contains 1.3 times more Copper, 2.4 times more Magnesium, 1.6 times more Phosphorus and 2.7 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Calcium, Manganese, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Winter Squash, Hubbard, Baked with Salt contains 1.3 times more Energy, 9 times more Omega 3 and 2 times more Protein than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Winter Squash, Hubbard, Baked with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.