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

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Boiled Frozen Butternut Winter Squash

1282g

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 500 calories - Frozen Butternut Winter Squash or Boiled Frozen Butternut Winter Squash?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Boiled Frozen Butternut Winter Squash

11%

88%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Boiled 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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0.9%0.88g

Fat

0.93%0.9g

0.88 gvs0.9 g

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

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0.58%0.18g

Saturated Fat

0.56%0.18g

0.18 gvs0.18 g

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

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14.3%0.23g

Omega 3

14.4%0.23g

0.23 gvs0.23 g

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

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0.83%0.14g

Omega 6

0.83%0.14g

0.14 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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97%126g

Carbohydrate

99%129g

126 gvs129 g

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

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34.2%25g

Sugars

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

25 gvsNA 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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30%11.4g

Fiber

11.4 gvsNA g

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

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27.6%15.4g

Protein

28%15.8g

15.4 gvs15.8 g

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

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Vitamins

Frozen Butternut Winter Squashvs Boiled Frozen Butternut Winter Squash

234%2105μg

Vitamin A

238%2141μg

RAE, retinol activity equivalents

2105 μgvs2141 μg

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

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65.8%0.79mg

Vitamin B1

53.4%0.64mg

Thiamine

0.79 mgvs0.64 mg

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

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40%0.52mg

Vitamin B2

38.5%0.5mg

Riboflavin

0.52 mgvs0.5 mg

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

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40.6%6.5mg

Vitamin B3

37%5.95mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs5.95 mg

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

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38.8%1.94mg

Vitamin B5

39.5%1.97mg

Pantothenic acid

1.94 mgvs1.97 mg

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

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74.2%0.96mg

Vitamin B6

68%0.88mg

Pyridoxine

0.96 mgvs0.88 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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52.6%211μg

Vitamin B9

51.3%205μg

Folates and Folic Acid

211 μgvs205 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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60.4%54.4mg

Vitamin C

50%45mg

Ascorbic acid

54.4 mgvs45 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%16.2mg

Vitamin E

Tocopherols and Tocotrienols

16.2 mgvsNA mg

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

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10.2%12.3μg

Vitamin K

Phytomenadione or phylloquinone

12.3 μgvsNA μg

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

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Minerals

Frozen Butternut Winter Squashvs Boiled Frozen Butternut Winter Squash

25.4%254mg

Calcium

24.4%244mg

254 mgvs244 mg

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

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49.7%0.45mg

Copper

51.3%0.46mg

0.45 mgvs0.46 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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96%7.7mg

Iron

93%7.44mg

7.7 mgvs7.44 mg

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

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29.2%123mg

Magnesium

27.5%115mg

123 mgvs115 mg

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

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95%2.18mg

Manganese

96%2.2mg

2.18 mgvs2.2 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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27.6%193mg

Phosphorus

25.6%179mg

193 mgvs179 mg

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

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54.7%1860mg

Potassium

50%1705mg

1860 mgvs1705 mg

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

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11%6.14μg

Selenium

11.7%6.4μg

6.14 μgvs6.4 μg

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

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1.17%17.5mg

Sodium

1.7%25.6mg

17.5 mgvs25.6 mg

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

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13.6%1.5mg

Zinc

14%1.54mg

1.5 mgvs1.54 mg

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

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19.6%724g

Water

30.4%1126g

724 gvs1126 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 Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:

Frozen Butternut Winter Squash, Unprepared has 1.2 times more Vitamin B1 and 1.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
Both Frozen Butternut Winter Squash, Unprepared and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:

Boiled Frozen Butternut Winter Squash no Salt contains 1.6 times more Water than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Frozen Butternut Winter Squash, Unprepared and Boiled Frozen Butternut Winter Squash no Salt have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Butternut Winter SquashVS Hubbard Winter SquashBoiled Frozen Butternut Winter SquashVS Hubbard Winter Squash

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: