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Comparing Nutrients in 7 ounces Boiled Frozen Butternut Winter SquashVS Mashed Hubbard Winter Squash

Macros Ratio

Protein Fat Carbs

Boiled Frozen Butternut Winter Squash
11%
1%
88%
Mashed Hubbard Winter Squash
17%
9%
74%
7 oz ▼

Macro Nutrients

2.67%77.4kcal
Energy
2.05%59.5kcal
77.4 kcalvs59.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g
Fat
0.76%0.73g
0.14 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.087%0.028g
Saturated Fat
0.47%0.15g
0.028 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.23%0.036g
Omega 3
12%0.19g
0.036 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.13%0.022g
Omega 6
0.68%0.12g
0.022 gvs0.12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g
Carbohydrate
9.86%13g
20 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8%5.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
15%5.75g
NA gvs5.75 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.36%2.44g
Protein
5.24%2.94g
2.44 gvs2.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

37%331μg
Vitamin A
44%397μg
RAE, retinol activity equivalents
331 μgvs397 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
6.95%0.083mg
Thiamine
0.099 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.95%0.077mg
Vitamin B2
4.27%0.056mg
Riboflavin
0.077 mgvs0.056 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.75%0.92mg
Vitamin B3
4.14%0.66mg
Niacin, nicotinic acid, niacinamide
0.92 mgvs0.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.1%0.31mg
Vitamin B5
11.8%0.59mg
Pantothenic acid
0.31 mgvs0.59 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.5%0.14mg
Vitamin B6
15.7%0.2mg
Pyridoxine
0.14 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg
Vitamin B9
4.96%20μg
Folates and Folic Acid
31.8 μgvs20 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.7%6.95mg
Vitamin C
14.3%13mg
Ascorbic acid
6.95 mgvs13 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1.6%0.24mg
Tocopherols and Tocotrienols
NA mgvs0.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1.65%2μg
Phytomenadione or phylloquinone
NA μgvs2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.77%37.7mg
Calcium
2%20mg
37.7 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.94%0.071mg
Copper
10.4%0.093mg
0.071 mgvs0.093 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.4%1.15mg
Iron
6.95%0.56mg
1.15 mgvs0.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.25%18mg
Magnesium
6.14%25.8mg
18 mgvs25.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.34mg
Manganese
11%0.25mg
0.34 mgvs0.25 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.97%27.8mg
Phosphorus
3.97%27.8mg
27.8 mgvs27.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.76%264mg
Potassium
12.5%425mg
264 mgvs425 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg
Selenium
1.1%0.6μg
0.99 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.26%3.97mg
Sodium
0.66%9.92mg
3.97 mgvs9.92 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg
Zinc
1.8%0.2mg
0.24 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.7%174g
Water
4.9%181g
174 gvs181 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Frozen Butternut Winter Squash vs Mashed Hubbard Winter Squash:
Comparing minerals per 7 ounces for Boiled Frozen Butternut Winter Squash vs Mashed Hubbard Winter Squash:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: