Comparing Nutrients in 300 calories Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Weight per 300 calories

Baked Butternut Winter Squash

750g

Frozen Butternut Winter Squash

526g

Frozen Butternut Winter Squash, Unprepared has 1.4 times more energy per unit of mass than Baked Butternut Winter Squash, which is low in comparison to other foods. Baked Butternut Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Baked Butternut Winter Squash or Frozen Butternut Winter Squash?

Macros Ratio

Protein Fat Carbs

Baked Butternut Winter Squash

90%

Frozen Butternut Winter Squash

11%

88%

300 kcal ▼

Macro Nutrients

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.7%0.68g

Fat

0.54%0.53g

0.68 gvs0.53 g

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

Find Vegetables rich in Fat

0.45%0.14g

Saturated Fat

0.35%0.11g

0.14 gvs0.11 g

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

Find Vegetables rich in Saturated Fat

11.3%0.18g

Omega 3

8.55%0.14g

0.18 gvs0.14 g

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

Find Vegetables rich in Omega 3

0.62%0.11g

Omega 6

0.5%0.084g

0.11 gvs0.084 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

60.5%78.7g

Carbohydrate

58.3%76g

78.7 gvs76 g

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

Find Vegetables rich in Carbohydrate

20.4%14.8g

Sugars

20.5%15g

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

14.8 gvs15 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

63%24g

Fiber

18%6.84g

24 gvs6.84 g

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

Find Vegetables rich in Fiber

12%6.75g

Protein

16.5%9.26g

6.75 gvs9.26 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

465%4185μg

Vitamin A

140%1263μg

RAE, retinol activity equivalents

4185 μgvs1263 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

45%0.54mg

Vitamin B1

39.5%0.47mg

Thiamine

0.54 mgvs0.47 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

24%0.31mg

Riboflavin

0.13 mgvs0.31 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

45.4%7.27mg

Vitamin B3

24.3%3.9mg

Niacin, nicotinic acid, niacinamide

7.27 mgvs3.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

54%2.7mg

Vitamin B5

23.3%1.16mg

Pantothenic acid

2.7 mgvs1.16 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

71.5%0.93mg

Vitamin B6

44.5%0.58mg

Pyridoxine

0.93 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

35.6%143μg

Vitamin B9

31.6%126μg

Folates and Folic Acid

143 μgvs126 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

126%113mg

Vitamin C

36.3%32.6mg

Ascorbic acid

113 mgvs32.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

64.5%9.68mg

Vitamin E

65%9.74mg

Tocopherols and Tocotrienols

9.68 mgvs9.74 mg

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

Find Vegetables rich in Vitamin E

6.25%7.5μg

Vitamin K

6.14%7.37μg

Phytomenadione or phylloquinone

7.5 μgvs7.37 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

30.8%308mg

Calcium

15.3%153mg

308 mgvs153 mg

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

Find Vegetables rich in Calcium

54%0.49mg

Copper

30%0.27mg

0.49 mgvs0.27 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

56.3%4.5mg

Iron

58%4.63mg

4.5 mgvs4.63 mg

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

Find Vegetables rich in Iron

51.8%218mg

Magnesium

17.5%73.7mg

218 mgvs73.7 mg

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

Find Vegetables rich in Magnesium

56%1.3mg

Manganese

56.8%1.3mg

1.3 mgvs1.3 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

29%203mg

Phosphorus

16.5%116mg

203 mgvs116 mg

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

Find Vegetables rich in Phosphorus

62.6%2130mg

Potassium

33%1116mg

2130 mgvs1116 mg

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

Find Vegetables rich in Potassium

6.8%3.75μg

Selenium

6.7%3.7μg

3.75 μgvs3.7 μg

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

Find Vegetables rich in Selenium

2%30mg

Sodium

0.7%10.5mg

30 mgvs10.5 mg

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

Find Vegetables rich in Sodium

8.86%0.98mg

Zinc

8.13%0.89mg

0.98 mgvs0.89 mg

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

Find Vegetables rich in Zinc

17.8%659g

Water

11.7%434g

659 gvs434 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked Butternut Winter Squash vs Frozen Butternut Winter Squash:

Baked Butternut Winter Squash has 3.3 times more Vitamin A, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Butternut Winter Squash, Unprepared.
While Frozen Butternut Winter Squash, Unprepared contains 2.4 times more Vitamin B2 than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Butternut Winter Squash vs Frozen Butternut Winter Squash:

Baked Butternut Winter Squash has 2 times more Calcium, 1.8 times more Copper, 3 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Water than Frozen Butternut Winter Squash, Unprepared.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Iron, Manganese, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Butternut Winter Squash has 1.3 times more Omega 3 and 3.5 times more Fiber than Frozen Butternut Winter Squash, Unprepared.
While Frozen Butternut Winter Squash, Unprepared contains 1.4 times more Protein than Baked Butternut Winter Squash.
Both Baked Butternut Winter Squash and Frozen Butternut Winter Squash, Unprepared have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Butternut Winter Squash or Frozen Butternut Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: