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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Mashed Acorn Winter Squash VS Baked Acorn Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Mashed Acorn Winter Squash versus 1 kg of Baked Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 kg of Baked Acorn Winter Squash contains 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 and 1.7 times more Potassium than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Acorn Winter Squash contain similar levels of Water per one kilogram.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Acorn Winter Squash contains 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.
• 1 kilogram of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.