Comparing Nutrients in 500 calories Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Weight per 500 calories

Baked Butternut Winter Squash

1250g

Frozen Butternut Winter Squash

877g

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 500 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%

500 kcal ▼

Macro Nutrients

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.16%1.13g

Fat

0.9%0.88g

1.13 gvs0.88 g

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

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0.74%0.24g

Saturated Fat

0.58%0.18g

0.24 gvs0.18 g

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

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18.8%0.3g

Omega 3

14.3%0.23g

0.3 gvs0.23 g

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

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1.03%0.18g

Omega 6

0.83%0.14g

0.18 gvs0.14 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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101%131g

Carbohydrate

97%126g

131 gvs126 g

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

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34%24.6g

Sugars

34.2%25g

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

24.6 gvs25 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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105%40g

Fiber

30%11.4g

40 gvs11.4 g

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

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20%11.3g

Protein

27.6%15.4g

11.3 gvs15.4 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

775%6975μg

Vitamin A

234%2105μg

RAE, retinol activity equivalents

6975 μgvs2105 μg

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

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75%0.9mg

Vitamin B1

65.8%0.79mg

Thiamine

0.9 mgvs0.79 mg

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

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16.3%0.21mg

Vitamin B2

40%0.52mg

Riboflavin

0.21 mgvs0.52 mg

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

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75.7%12mg

Vitamin B3

40.6%6.5mg

Niacin, nicotinic acid, niacinamide

12 mgvs6.5 mg

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

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89.8%4.5mg

Vitamin B5

38.8%1.94mg

Pantothenic acid

4.5 mgvs1.94 mg

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

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119%1.55mg

Vitamin B6

74.2%0.96mg

Pyridoxine

1.55 mgvs0.96 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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59.4%238μg

Vitamin B9

52.6%211μg

Folates and Folic Acid

238 μgvs211 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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210%189mg

Vitamin C

60.4%54.4mg

Ascorbic acid

189 mgvs54.4 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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108%16mg

Vitamin E

108%16.2mg

Tocopherols and Tocotrienols

16 mgvs16.2 mg

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

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10.4%12.5μg

Vitamin K

10.2%12.3μg

Phytomenadione or phylloquinone

12.5 μgvs12.3 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

51.3%513mg

Calcium

25.4%254mg

513 mgvs254 mg

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

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90%0.81mg

Copper

49.7%0.45mg

0.81 mgvs0.45 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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94%7.5mg

Iron

96%7.7mg

7.5 mgvs7.7 mg

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

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86.3%363mg

Magnesium

29.2%123mg

363 mgvs123 mg

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

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93%2.15mg

Manganese

95%2.18mg

2.15 mgvs2.18 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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48.2%338mg

Phosphorus

27.6%193mg

338 mgvs193 mg

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

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104%3550mg

Potassium

54.7%1860mg

3550 mgvs1860 mg

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

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11.4%6.25μg

Selenium

11%6.14μg

6.25 μgvs6.14 μg

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

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3.33%50mg

Sodium

1.17%17.5mg

50 mgvs17.5 mg

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

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14.8%1.63mg

Zinc

13.6%1.5mg

1.63 mgvs1.5 mg

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

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29.7%1098g

Water

19.6%724g

1098 gvs724 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Butternut Winter Squash or Frozen Butternut Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: