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

Weight per 300 calories

Frozen Butternut Winter Squash
526g
Boiled Frozen Butternut Winter Squash
769g

Frozen Butternut Winter Squash has 1.5 times more energy per 100g than Boiled Frozen Butternut Winter Squash. It has low energy density when compared to other foods. Boiled Frozen Butternut Winter Squash no Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash
11%
1%
88%
Boiled Frozen Butternut Winter Squash
11%
1%
88%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.53g
Fat
0.56%0.54g
0.53 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.35%0.11g
Saturated Fat
0.34%0.11g
0.11 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.55%0.14g
Omega 3
8.65%0.14g
0.14 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.084g
Omega 6
0.5%0.085g
0.084 gvs0.085 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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58.3%76g
Carbohydrate
59.5%77.3g
76 gvs77.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.5%15g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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18%6.84g
Fiber
NA
6.84 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16.5%9.26g
Protein
17%9.46g
9.26 gvs9.46 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

140%1263μg
Vitamin A
143%1285μg
RAE, retinol activity equivalents
1263 μgvs1285 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39.5%0.47mg
Vitamin B1
32%0.38mg
Thiamine
0.47 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B2
23%0.3mg
Riboflavin
0.31 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.3%3.9mg
Vitamin B3
22.3%3.57mg
Niacin, nicotinic acid, niacinamide
3.9 mgvs3.57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.3%1.16mg
Vitamin B5
23.7%1.2mg
Pantothenic acid
1.16 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg
Vitamin B6
41%0.53mg
Pyridoxine
0.58 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.6%126μg
Vitamin B9
30.8%123μg
Folates and Folic Acid
126 μgvs123 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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36.3%32.6mg
Vitamin C
30%27mg
Ascorbic acid
32.6 mgvs27 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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65%9.74mg
Vitamin E
NA
Tocopherols and Tocotrienols
9.74 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.14%7.37μg
Vitamin K
NA
Phytomenadione or phylloquinone
7.37 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.3%153mg
Calcium
14.6%146mg
153 mgvs146 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30%0.27mg
Copper
30.8%0.28mg
0.27 mgvs0.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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58%4.63mg
Iron
55.8%4.46mg
4.63 mgvs4.46 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.5%73.7mg
Magnesium
16.5%69.2mg
73.7 mgvs69.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56.8%1.3mg
Manganese
58%1.33mg
1.3 mgvs1.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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16.5%116mg
Phosphorus
15.4%108mg
116 mgvs108 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33%1116mg
Potassium
30%1023mg
1116 mgvs1023 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.7%3.7μg
Selenium
7%3.85μg
3.7 μgvs3.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.7%10.5mg
Sodium
1.03%15.4mg
10.5 mgvs15.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.13%0.89mg
Zinc
8.4%0.92mg
0.89 mgvs0.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.7%434g
Water
18.3%675g
434 gvs675 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:
Comparing minerals per 300 calories for Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: