Comparing Nutrients in 100 grams Butternut Winter Squash VS Frozen Butternut Winter Squash

Macros Ratio

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

Macro Nutrients

	Butternut Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.9% 2.83g	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	1.37% 0.99g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.8% 1g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	59% 532μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	8.46% 0.11mg	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	6.75% 27μg	6% 24μg	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	23.3% 21mg	6.9% 6.2mg	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	9.6% 1.44mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	5.67% 0.051mg	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	8.75% 0.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	10.8% 0.25mg	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	4.7% 33mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	10.4% 352mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	2.23% 82.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Butternut Winter Squash vs Frozen Butternut Winter Squash:

• Raw Butternut Winter Squash has 2.2 times more Vitamin A, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 3 times more Vitamin B2, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Raw Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Butternut Winter Squash vs Frozen Butternut Winter Squash:

• Raw Butternut Winter Squash has 1.7 times more Calcium, 1.4 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.3 times more Iron and 1.4 times more Selenium than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Butternut Winter Squash has 1.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
• While Frozen Butternut Winter Squash, Unprepared contains 1.3 times more Energy, 1.3 times more Sugars and 1.8 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Omega 3 and Carbohydrate per 100 g.
• Both Raw Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.