Comparing Nutrients in 100 calories Mashed Acorn Winter Squash VS Boiled Brussels Sprouts

Weight per 100 calories

• Mashed Acorn Winter Squash: 294g
• Boiled Brussels Sprouts: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Mashed Acorn Winter Squash or Boiled Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Mashed Acorn Winter Squash	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	4.04% 0.065g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	15% 19.7g	130g per day for Men 19-50 years
Sugars	NA	6.67% 4.83g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	19% 7.22g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	12.6% 7.1g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	13.4% 121μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.1% 32.4μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.2% 19mg	191% 172mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.6% 1.65mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	7.13% 264g	6.67% 247g	3700g per day for Men 19-50 years

Mashed Acorn Winter Squash VS Boiled Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mashed Acorn Winter Squash or Boiled Brussels Sprouts?

Lets compare vitamin content per 100 calories of Mashed Acorn Winter Squash vs Boiled Brussels Sprouts:

• 100 calories of Mashed Acorn Winter Squash have 1.3 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 9.4 times more Vitamin B2, 1.4 times more Vitamin B6, 5.2 times more Vitamin B9 and 9 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Mashed Acorn Winter Squash vs Boiled Brussels Sprouts:

• 100 calories of Mashed Acorn Winter Squash have 1.4 times more Magnesium than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 1.3 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.5 times more Manganese, 2 times more Phosphorus, 3.5 times more Selenium, 6.6 times more Sodium and 2.8 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Brussels Sprouts contain similar levels of Potassium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mashed Acorn Winter Squash have 1.3 times more Carbohydrate than Boiled Brussels Sprouts.
• While 100 kcal of Boiled and Drained Brussels Sprouts contain 7.4 times more Omega 3 and 3.6 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Brussels Sprouts offer comparable quantities of Energy and Fiber per 100 calories.
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in 100 calories.