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

Macros Ratio

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

Macro Nutrients

	Frozen Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	22% 28.6g	16% 21g	130g per day for Men 19-50 years
Sugars	7.75% 5.6g	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	6.8% 2.58g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	53% 476μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.18% 1.47mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	12% 47.6μg	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	13.7% 12.3mg	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	24.5% 3.67mg	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	22% 1.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	6.24% 43.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.7% 174g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Butternut Winter Squash have 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.4 times more Vitamin E than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 2.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Baked Butternut Winter Squash provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Frozen Butternut Winter Squash, Unprepared as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Frozen Butternut Winter Squash have 1.5 times more Iron and 1.4 times more Manganese than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 1.4 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium and 1.3 times more Potassium than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Baked Butternut Winter Squash contain similar levels of Phosphorus and Water per seven ounces.
• Both Frozen Butternut Winter Squash, Unprepared as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Butternut Winter Squash have 1.4 times more Carbohydrate, 1.4 times more Sugars and 2 times more Protein than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 2.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• 7 ounces of Baked Butternut Winter Squash provide inadequate amounts of Protein
• Both Frozen Butternut Winter Squash, Unprepared as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.