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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	11.7% 340kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.82% 0.14g	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	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	12% 6.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	95% 1.24mg	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	168% 151mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	26% 260mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	72.2% 0.65mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	74.8% 1.72mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.2% 897g	23.7% 878g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Mashed Acorn Winter Squash versus 1 kg of Baked Butternut 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 Butternut Winter Squash:

• 1 kilogram of Mashed Acorn Winter Squash has 1.4 times more Vitamin B1 than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 13.6 times more Vitamin A, 1.8 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut 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 Butternut Winter Squash:

• 1 kg of Baked Butternut Winter Squash contains 1.6 times more Calcium than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Mashed Acorn Winter Squash and Baked Butternut Winter Squash have similar amounts of macro-nutrients per 1 kg
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.