Comparing Nutrients in 7 ounces Boiled Acorn Winter Squash with Salt VS Boiled Frozen Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Acorn Winter Squash with Salt	7%	2%	91%
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	15.3% 20g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	2.37% 1.33g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10.5% 0.14mg	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	5.46% 22μg	7.94% 31.8μg	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	14.3% 13mg	7.7% 6.95mg	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 Acorn Winter Squash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	7.94% 0.071mg	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	14% 1.1mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	15% 0.34mg	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	7.65% 53.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Acorn Winter Squash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• Boiled and Drained Acorn Winter Squash with Salt has 2 times more Vitamin B1, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• While Boiled Frozen Butternut Winter Squash with Salt contains 12.8 times more Vitamin A, 4.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled and Drained Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Acorn Winter Squash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• Boiled and Drained Acorn Winter Squash with Salt has 1.4 times more Calcium, 1.4 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled and Drained Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt have similar amounts of Iron, Manganese, Sodium, Zinc and Water per 7 oz.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Acorn Winter Squash with Salt has 1.2 times more Omega 3 than Boiled Frozen Butternut Winter Squash with Salt.
• While Boiled Frozen Butternut Winter Squash with Salt contains 1.8 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled and Drained Acorn Winter Squash with Salt and Boiled Frozen Butternut Winter Squash with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.