Comparing Nutrients in 14 ounces Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Macros Ratio

Protein Fat Carbs

Baked Butternut Winter Squash

90%

Frozen Butternut Winter Squash

11%

88%

14 oz ▼

Macro Nutrients

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

5.47%159kcal

Energy

7.8%226kcal

159 kcalvs226 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g

Fat

0.41%0.4g

0.36 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.24%0.075g

Saturated Fat

0.26%0.083g

0.075 gvs0.083 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.95%0.095g

Omega 3

6.45%0.1g

0.095 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.056g

Omega 6

0.37%0.064g

0.056 gvs0.064 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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32%41.6g

Carbohydrate

44%57g

41.6 gvs57 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.8%7.8g

Sugars

15.5%11.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.8 gvs11.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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33.4%12.7g

Fiber

13.6%5.16g

12.7 gvs5.16 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.38%3.57g

Protein

12.5%7g

3.57 gvs7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

246%2215μg

Vitamin A

106%953μg

RAE, retinol activity equivalents

2215 μgvs953 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg

Vitamin B1

29.8%0.36mg

Thiamine

0.29 mgvs0.36 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.067mg

Vitamin B2

18%0.23mg

Riboflavin

0.067 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.85mg

Vitamin B3

18.4%2.94mg

Niacin, nicotinic acid, niacinamide

3.85 mgvs2.94 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.5%1.42mg

Vitamin B5

17.5%0.88mg

Pantothenic acid

1.42 mgvs0.88 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38%0.49mg

Vitamin B6

33.6%0.44mg

Pyridoxine

0.49 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

24%95μg

Folates and Folic Acid

75.4 μgvs95 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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66.6%60mg

Vitamin C

27.3%24.6mg

Ascorbic acid

60 mgvs24.6 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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34%5.1mg

Vitamin E

49%7.34mg

Tocopherols and Tocotrienols

5.1 mgvs7.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.3%3.97μg

Vitamin K

4.63%5.56μg

Phytomenadione or phylloquinone

3.97 μgvs5.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

16.3%163mg

Calcium

11.5%115mg

163 mgvs115 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.7%0.26mg

Copper

22.5%0.2mg

0.26 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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29.8%2.4mg

Iron

43.7%3.5mg

2.4 mgvs3.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.4%115mg

Magnesium

13.2%55.6mg

115 mgvs55.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.7%0.68mg

Manganese

42.8%0.98mg

0.68 mgvs0.98 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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15.3%107mg

Phosphorus

12.5%87.3mg

107 mgvs87.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1127mg

Potassium

24.7%841mg

1127 mgvs841 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

5.05%2.78μg

2 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg

Sodium

0.53%7.94mg

16 mgvs7.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg

Zinc

6.13%0.67mg

0.52 mgvs0.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g

Water

8.85%327g

348 gvs327 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Butternut Winter Squash vs Frozen Butternut Winter Squash:

Baked Butternut Winter Squash has 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.
While Frozen Butternut Winter Squash, Unprepared contains 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B6 per 14 oz.
Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Butternut Winter Squash vs Frozen Butternut Winter Squash:

Baked Butternut Winter Squash has 1.4 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Frozen Butternut Winter Squash, Unprepared.
While Frozen Butternut Winter Squash, Unprepared contains 1.5 times more Iron, 1.4 times more Manganese, 1.4 times more Selenium and 1.3 times more Zinc than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Baked Butternut Winter Squash has 2.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
While Frozen Butternut Winter Squash, Unprepared contains 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars and 2 times more Protein than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Omega 3 per 14 oz.
Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Boiled Frozen Butternut Winter Squash

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Comparing Nutrients in 14 ounces Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: