Comparing Nutrients in 7 ounces Frozen Butternut Winter Squash VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.75% 5.6g	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	6.8% 2.58g	NA	38g per day for Men 19-50 years
Protein	6.24% 3.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	53% 476μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.18% 1.47mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	104% 1.36mg	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	12% 47.6μg	56% 224μg	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	13.7% 12.3mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	148% 1.33mg	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	22% 1.75mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	116% 2.66mg	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	6.24% 43.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.42% 164g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Butternut Winter Squash VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Frozen Butternut Winter Squash have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 3.4 times more Vitamin B1, 6.3 times more Vitamin B2, 4.2 times more Vitamin B5, 6.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.5 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Frozen Butternut Winter Squash, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Butternut Winter Squash have 29 times more Calcium, more Magnesium, more Phosphorus and 12.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 13.1 times more Copper, 2.8 times more Iron, 5.4 times more Manganese, 4.8 times more Potassium, 19 times more Sodium and 2.1 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 10.1 times more Energy, 500 times more Fat, 272.3 times more Saturated Fat, 65.4 times more Omega 3, 1149.4 times more Omega 6, 2.3 times more Carbohydrate and 3.5 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Frozen Butternut Winter Squash VS Dried Beechnuts

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

Frozen butternut winter squash is a good source of vitamins A and C, fiber, and antioxidants. It can support eye health, boost immunity, and aid in digestion. Dried beech nuts, on the other hand, are high in healthy fats, protein, and fiber. They can help with heart health, weight management, and provide sustained energy. Both options offer unique health benefits, so incorporating a variety of plant-based foods is key for a well-rounded vegan diet.

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

Frozen butternut winter squash would be a better option for weight loss as it is lower in calories and higher in fiber compared to dried beechnuts. The fiber content in the squash can help you feel full and satisfied, making it easier to manage your calorie intake and support weight loss.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Frozen butternut winter squash is a good source of carbohydrates and some vitamins, but it is low in protein. Dried beech nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as beans, lentils, nuts, seeds, and tofu into your diet can help support muscle growth.

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

Producing Frozen Butternut Winter Squash typically has a higher environmental impact compared to Dried Beechnuts due to the energy-intensive process of freezing and packaging the squash. Dried Beechnuts, on the other hand, require less processing and energy input, making them a more environmentally friendly option.