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Comparing Nutrients in 100 grams Frozen Butternut Winter SquashVS 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%
100 g ▼

Macro Nutrients

1.97%57kcal
Energy
1.34%39kcal
57 kcalvs39 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.1%0.1g
Fat
0.072%0.07g
0.1 gvs0.07 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.066%0.021g
Saturated Fat
0.044%0.014g
0.021 gvs0.014 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.63%0.026g
Omega 3
1.13%0.018g
0.026 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.094%0.016g
Omega 6
0.065%0.011g
0.016 gvs0.011 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%14.4g
Carbohydrate
7.73%10g
14.4 gvs10 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.83 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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3.42%1.3g
Fiber
NA
1.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.14%1.76g
Protein
2.2%1.23g
1.76 gvs1.23 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

26.7%240μg
Vitamin A
18.6%167μg
RAE, retinol activity equivalents
240 μgvs167 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.5%0.09mg
Vitamin B1
4.17%0.05mg
Thiamine
0.09 mgvs0.05 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.54%0.059mg
Vitamin B2
3%0.039mg
Riboflavin
0.059 mgvs0.039 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.63%0.74mg
Vitamin B3
2.9%0.46mg
Niacin, nicotinic acid, niacinamide
0.74 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg
Vitamin B5
3.08%0.15mg
Pantothenic acid
0.22 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B6
5.3%0.069mg
Pyridoxine
0.11 mgvs0.069 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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6%24μg
Vitamin B9
4%16μg
Folates and Folic Acid
24 μgvs16 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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6.9%6.2mg
Vitamin C
3.9%3.5mg
Ascorbic acid
6.2 mgvs3.5 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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12.3%1.85mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.85 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.17%1.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.9%29mg
Calcium
1.9%19mg
29 mgvs19 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.67%0.051mg
Copper
4%0.036mg
0.051 mgvs0.036 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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11%0.88mg
Iron
7.25%0.58mg
0.88 mgvs0.58 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.33%14mg
Magnesium
2.14%9mg
14 mgvs9 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.8%0.25mg
Manganese
7.52%0.17mg
0.25 mgvs0.17 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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3.14%22mg
Phosphorus
2%14mg
22 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.24%212mg
Potassium
3.9%133mg
212 mgvs133 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
0.91%0.5μg
0.7 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.13%2mg
2 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.55%0.17mg
Zinc
1.1%0.12mg
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.23%82.5g
Water
2.37%87.8g
82.5 gvs87.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:
Comparing minerals per 100 grams for Frozen Butternut Winter Squash vs Boiled Frozen Butternut Winter Squash:
Comparison of macro-nutrients per 100 grams:



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