Comparing Nutrients in 7 ounces Acorn Winter Squash VS Frozen Butternut Winter Squash

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	7.75% 5.6g	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	7.83% 2.98g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	16.8% 0.22mg	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	8.43% 33.7μg	12% 47.6μg	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	24.3% 22mg	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	11.2% 0.1mg	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	17.4% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	21.4% 0.49mg	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	10.2% 71.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Frozen Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorn Winter Squash versus 7 oz of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Acorn Winter Squash have 1.6 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin C than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 13.3 times more Vitamin A, 5.9 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Acorn Winter Squash have 1.3 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus and 1.6 times more Potassium than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.3 times more Iron and 1.5 times more Manganese than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash contain similar levels of Calcium and Water per seven ounces.
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Frozen Butternut Winter Squash offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Acorn Winter Squash provide inadequate amounts of Protein
• Both Raw Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Acorn Winter Squash VS Frozen Butternut Winter Squash

What are the health benefits of Acorn Winter Squash compared to Frozen Butternut Winter Squash?

Acorn winter squash is a good source of vitamin C, vitamin A, and fiber, which can help support a healthy immune system, vision, and digestion. On the other hand, frozen butternut winter squash is also rich in vitamin A and C, as well as potassium, which is important for heart health and blood pressure regulation. Both varieties offer valuable nutrients and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Acorn Winter Squash or Frozen Butternut Winter Squash?

Both acorn winter squash and frozen butternut winter squash are nutritious options for weight loss due to their low calorie and high fiber content. However, acorn winter squash is slightly lower in calories and carbohydrates compared to butternut squash, making it a slightly better choice for weight loss. Additionally, both types of squash are rich in vitamins, minerals, and antioxidants that can support overall health and weight management. Ultimately, incorporating a variety of vegetables, including both acorn and butternut squash, into your diet can help you achieve your weight loss goals.

Should I eat more Acorn Winter Squash or more Frozen Butternut Winter Squash to gain more muscles while training consistently?

Both acorn winter squash and butternut winter squash are nutritious options for gaining muscle while training. Acorn squash is rich in vitamin C, which is important for muscle repair and growth, while butternut squash is high in vitamin A, which supports muscle function. Ultimately, the key to gaining muscle is consuming enough protein and calories to support your training regimen. Incorporating a variety of nutrient-dense foods, including both types of winter squash, can help you meet your muscle-building goals.

What is the environmental impact of producing Acorn Winter Squash compared to Frozen Butternut Winter Squash?

Acorn Winter Squash generally has a lower environmental impact compared to Frozen Butternut Winter Squash. Acorn squash is typically grown locally and requires less processing and packaging compared to frozen butternut squash, which involves freezing and transportation. Choosing locally grown, fresh produce like Acorn Winter Squash can help reduce carbon emissions associated with food production and transportation.