Comparing Nutrients in 5 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%

5 oz ▼

Macro Nutrients

Baked Butternut Winter Squashvs Frozen Butternut Winter Squash

1.96%56.7kcal

Energy

2.8%80.8kcal

56.7 kcalvs80.8 kcal

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

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0.13%0.13g

Fat

0.15%0.14g

0.13 gvs0.14 g

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

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0.084%0.027g

Saturated Fat

0.093%0.03g

0.027 gvs0.03 g

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

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2.13%0.034g

Omega 3

2.3%0.037g

0.034 gvs0.037 g

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

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0.12%0.02g

Omega 6

0.13%0.023g

0.02 gvs0.023 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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11.4%15g

Carbohydrate

15.7%20.4g

15 gvs20.4 g

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

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3.85%2.8g

Sugars

5.53%4g

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

2.8 gvs4 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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12%4.54g

Fiber

4.85%1.84g

4.54 gvs1.84 g

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

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2.28%1.28g

Protein

4.45%2.5g

1.28 gvs2.5 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

88%791μg

Vitamin A

37.8%340μg

RAE, retinol activity equivalents

791 μgvs340 μg

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

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8.5%0.1mg

Vitamin B1

10.6%0.13mg

Thiamine

0.1 mgvs0.13 mg

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

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1.85%0.024mg

Vitamin B2

6.43%0.084mg

Riboflavin

0.024 mgvs0.084 mg

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

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8.6%1.37mg

Vitamin B3

6.56%1.05mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.05 mg

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

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10%0.51mg

Vitamin B5

6.27%0.31mg

Pantothenic acid

0.51 mgvs0.31 mg

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

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13.5%0.18mg

Vitamin B6

12%0.16mg

Pyridoxine

0.18 mgvs0.16 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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6.73%27μg

Vitamin B9

8.5%34μg

Folates and Folic Acid

27 μgvs34 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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23.8%21.4mg

Vitamin C

9.76%8.8mg

Ascorbic acid

21.4 mgvs8.8 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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12%1.83mg

Vitamin E

17.5%2.62mg

Tocopherols and Tocotrienols

1.83 mgvs2.62 mg

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

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1.2%1.4μg

Vitamin K

1.65%2μg

Phytomenadione or phylloquinone

1.4 μgvs2 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

5.8%58mg

Calcium

4.1%41mg

58 mgvs41 mg

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

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10.2%0.092mg

Copper

8.03%0.072mg

0.092 mgvs0.072 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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10.6%0.85mg

Iron

15.6%1.25mg

0.85 mgvs1.25 mg

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

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9.8%41mg

Magnesium

4.72%20mg

41 mgvs20 mg

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

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10.6%0.24mg

Manganese

15.3%0.35mg

0.24 mgvs0.35 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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5.47%38.3mg

Phosphorus

4.45%31mg

38.3 mgvs31 mg

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

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12%403mg

Potassium

8.84%301mg

403 mgvs301 mg

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

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1.3%0.71μg

Selenium

1.8%0.99μg

0.71 μgvs0.99 μg

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

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0.38%5.67mg

Sodium

0.19%2.83mg

5.67 mgvs2.83 mg

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

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1.68%0.18mg

Zinc

2.2%0.24mg

0.18 mgvs0.24 mg

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

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3.36%124g

Water

3.16%117g

124 gvs117 g

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

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Lets compare vitamin content per 5 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 5 oz.
Both Baked Butternut Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 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 5 oz.

Compare more foods per 5 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 5 ounces Baked Butternut Winter SquashVS Frozen Butternut Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: