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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	37% 331μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	19% 0.25mg	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	7.94% 31.8μg	9.43% 37.7μg	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	7.7% 6.95mg	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	14.3% 0.13mg	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	14.4% 1.15mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	3.97% 27.8mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash with Salt VS Baked Butternut Winter Squash with Salt per 7 oz

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

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

• 7 ounces of Boiled Frozen Butternut Winter Squash with Salt have 2.3 times more Vitamin B2 than Baked Butternut Winter Squash with Salt.
• While 7 oz of Baked Butternut Winter Squash with Salt contain 3.3 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 and 4.3 times more Vitamin C than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Baked Butternut Winter Squash with Salt contain 2.2 times more Calcium, 1.8 times more Copper, 3.2 times more Magnesium, 1.9 times more Phosphorus and 2.1 times more Potassium than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Iron, Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Frozen Butternut Winter Squash with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Frozen Butternut Winter Squash with Salt have 1.4 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Boiled Frozen Butternut Winter Squash with Salt and Baked Butternut Winter Squash with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Butternut Winter Squash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.