Comparing Nutrients in 5 ounces Boiled Frozen Butternut Winter Squash VS Dried Butternuts

Macros Ratio

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

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Dried Butternuts	Recommended Dietary Allowance
Energy	1.9% 55.3kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	281% 48g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	26.3% 237μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	NA	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Frozen Butternut Winter Squash versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Frozen Butternut Winter Squash vs Dried Butternuts:

• 5 ounces of Boiled Frozen Butternut Winter Squash have 27.8 times more Vitamin A than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 7.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4.1 times more Vitamin B5, 8.1 times more Vitamin B6 and 4.1 times more Vitamin B9 than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Dried Butternuts provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Frozen Butternut Winter Squash vs Dried Butternuts:

• 5 ounces of Boiled Frozen Butternut Winter Squash have 26.3 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2.8 times more Calcium, 12.5 times more Copper, 6.9 times more Iron, 26.3 times more Magnesium, 37.9 times more Manganese, 31.9 times more Phosphorus, 3.2 times more Potassium, 34.4 times more Selenium and 26.1 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• 5 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Butternuts contain 15.7 times more Energy, 814 times more Fat, 93.3 times more Saturated Fat, 484.3 times more Omega 3, 3066.1 times more Omega 6 and 20.2 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Dried Butternuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Omega 6