Nutrition Comparison Tool
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      Squash, winter, butternut, frozen, cooked, boiled, with salt
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      Squash, winter, butternut, frozen, cooked, boiled, with salt
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      Squash, winter, butternut, frozen, cooked, boiled, with salt
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 5% DV 94 calories
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 5% DV 94 calories
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 5% DV 94 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.17g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.17g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.17g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 9% DV 24.1g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 9% DV 24.1g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 9% DV 24.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 6% DV 3g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 6% DV 3g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 6% DV 3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.03g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.03g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 0% DV 0.03g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 8% DV 1.4mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 8% DV 1.4mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 8% DV 1.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 4% DV 45.6mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 4% DV 45.6mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 4% DV 45.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 7% DV 319.2mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 7% DV 319.2mg
      • Squash, winter, butternut, frozen, cooked, boiled, with salt 1 cup, mashed (x1) 7% DV 319.2mg
      Comparison Table

      Table Legend

      1. Squash, winter, butternut, frozen, cooked, boiled, with salt
      2. Squash, winter, butternut, frozen, cooked, boiled, with salt
      3. Squash, winter, butternut, frozen, cooked, boiled, with salt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 240 240 240
      Calories
      (%DV)      		 94
      (5%)      		 94
      (5%)      		 94
      (5%)
      Fat (g)
      (%DV)      		 0.17
      (0%)      		 0.17
      (0%)      		 0.17
      (0%)
      Protein (g)
      (%DV)      		 3
      (6%)      		 3
      (6%)      		 3
      (6%)
      Carbohydrate (g)
      (%DV)      		 24.1
      (9%)      		 24.1
      (9%)      		 24.1
      (9%)
      Sugars (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.03
      (0%)      		 0.03
      (0%)      		 0.03
      (0%)
      Net-Carbs (g) 24.1
      		24.1
      		24.1
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 240 240 240
      Calcium (mg)
      (%DV)      		 45.6
      (4%)      		 45.6
      (4%)      		 45.6
      (4%)
      Iron, Fe (mg)
      (%DV)      		 1.4
      (8%)      		 1.4
      (8%)      		 1.4
      (8%)
      Potassium, K (mg)
      (%DV)      		 319.2
      (7%)      		 319.2
      (7%)      		 319.2
      (7%)
      Magnesium (mg)
      (%DV)      		 21.6
      (5%)      		 21.6
      (5%)      		 21.6
      (5%)
      Phosphorus, P (mg)
      (%DV)      		 33.6
      (3%)      		 33.6
      (3%)      		 33.6
      (3%)
      Sodium (mg)
      (%DV)      		 571.2
      (24%)      		 571.2
      (24%)      		 571.2
      (24%)
      Zinc, Zn (mg)
      (%DV)      		 0.29
      (3%)      		 0.29
      (3%)      		 0.29
      (3%)
      Copper, Cu (mg)
      (%DV)      		 0.09
      (10%)      		 0.09
      (10%)      		 0.09
      (10%)
      Manganese (mg)
      (%DV)      		 0.42
      (18%)      		 0.42
      (18%)      		 0.42
      (18%)
      Selenium, Se (mcg)
      (%DV)      		 1.2
      (2%)      		 1.2
      (2%)      		 1.2
      (2%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 240 240 240
      Vitamin A, RAE (mcg)
      (%DV)      		 400.8
      (45%)      		 400.8
      (45%)      		 400.8
      (45%)
      Vitamin C (mg)
      (%DV)      		 8.4
      (9%)      		 8.4
      (9%)      		 8.4
      (9%)
      Thiamin (B1) (mg)
      (%DV)      		 0.12
      (10%)      		 0.12
      (10%)      		 0.12
      (10%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.09
      (7%)      		 0.09
      (7%)      		 0.09
      (7%)
      Niacin (B3) (mg)
      (%DV)      		 1.1
      (7%)      		 1.1
      (7%)      		 1.1
      (7%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.37
      (7%)      		 0.37
      (7%)      		 0.37
      (7%)
      Vitamin B6 (mg)
      (%DV)      		 0.17
      (10%)      		 0.17
      (10%)      		 0.17
      (10%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 38.4
      (10%)      		 38.4
      (10%)      		 38.4
      (10%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 38.4
      (10%)      		 38.4
      (10%)      		 38.4
      (10%)
      Folate DFE (mcg)
      (%)      		 38.4
      (10%)      		 38.4
      (10%)      		 38.4
      (10%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin A, IU (IU) 8013.6 8013.6 8013.6
      Lycopene (mcg) --
      		--
      		--
      Lut + Zeaxanthin (mcg) --
      		--
      		--
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 240 240 240
      Water (g) 210.7
      		210.7
      		210.7
      Ash (g) 2
      		2
      		2
      Alcohol (g) --
      		--
      		--
      Caffeine (mg) --
      		--
      		--
      Theobromine (mg) --
      		--
      		--
      PRAL score -5.21
      		-5.21
      		-5.21
        Carbohydrates
      Food # 1 2 3
      Weight (g) 240 240 240
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 240 240 240
      Monounsaturated Fats (g) 0.012
      		0.012
      		0.012
      Polyunsaturated Fats (g) 0.07
      		0.07
      		0.07
      Omega 3s (g)
      (%AI)      		 0.043
      (3%)      		 0.043
      (3%)      		 0.043
      (3%)
      Omega 6s (g)
      (%AI)      		 0.026
      (0%)      		 0.026
      (0%)      		 0.026
      (0%)
      Omega 3 to Omega 6 Ratio 1.64
      		1.64
      		1.64
      Omega 6 to Omega 3 Ratio 0.61
      		0.61
      		0.61
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) --
      		--
      		--
      Docosapentaenoic Acid (DPA) (g) --
      		--
      		--
      Docosahexaenoic Acid (DHA) (g) --
      		--
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) --
      		--
      		--
      Caproic (6:0) (g) --
      		--
      		--
      Caprylic Acid (8:0) (g) --
      		--
      		--
      Capric Acid (10:0) (g) --
      		--
      		--
      Lauric Acid (12:0) (g) 0
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0
      		0
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.029
      		0.029
      		0.029
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.002
      		0.002
      		0.002
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.012
      		0.012
      		0.012
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) --
      		--
      		--
      Docosenoic Acid (22:1) (g) --
      		--
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.026
      		0.026
      		0.026
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.043
      		0.043
      		0.043
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) --
      		--
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) --
      		--
      		--
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 240 240 240
      Essential  
      Histidine (mg)
      (%RDI)      		 55
      (8%)      		 55
      (8%)      		 55
      (8%)
      Isoleucine (mg)
      (%RDI)      		 115
      (8%)      		 115
      (8%)      		 115
      (8%)
      Leucine (mg)
      (%RDI)      		 168
      (6%)      		 168
      (6%)      		 168
      (6%)
      Lysine (mg)
      (%RDI)      		 108
      (5%)      		 108
      (5%)      		 108
      (5%)
      Methionine (mg)
      (%RDI)      		 36
      (5%)      		 36
      (5%)      		 36
      (5%)
      Phenylalanine (mg)
      (%RDI)      		 115
      (13%)      		 115
      (13%)      		 115
      (13%)
      Threonine (mg)
      (%RDI)      		 89
      (8%)      		 89
      (8%)      		 89
      (8%)
      Tryptophan (mg)
      (%RDI)      		 41
      (15%)      		 41
      (15%)      		 41
      (15%)
      Valine (mg)
      (%RDI)      		 127
      (7%)      		 127
      (7%)      		 127
      (7%)
      Conditional  
      Arginine (mg) 163
      		163
      		163
      Cystine (mg)
      (%RDI)      		 26
      (9%)      		 26
      (9%)      		 26
      (9%)
      Glycine (mg) 108
      		108
      		108
      Proline (mg) 106
      		106
      		106
      Tyrosine (mg)
      (%RDI)      		 98
      (11%)      		 98
      (11%)      		 98
      (11%)
      Non-Essential  
      Alanine (mg) 122
      		122
      		122
      Aspartic acid (mg) 317
      		317
      		317
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 514
      		514
      		514
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 115
      		115
      		115
      Data Source
      Squash, winter, butternut, frozen, cooked, boiled, with salt
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Squash, winter, butternut, frozen, cooked, boiled, with salt
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Squash, winter, butternut, frozen, cooked, boiled, with salt
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.