Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	19.3% 560kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	67.6% 88g	130g per day for Men 19-50 years
Sugars	NA	NA	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	116% 44g	68.4% 26g	38g per day for Men 19-50 years
Protein	20% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	90% 1.17mg	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	47.5% 190μg	27.5% 110μg	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	120% 108mg	72.2% 65mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	44% 440mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	57.8% 0.52mg	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	116% 9.3mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	63.5% 1.46mg	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	64.3% 450mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.4% 829g	24.2% 897g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Baked Acorn Winter Squash has 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• While Boiled and Mashed Acorn Winter Squash contains 2 times more Vitamin A than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Baked Acorn Winter Squash has 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash has 1.6 times more Energy, 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.