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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Mashed Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	11.7% 340kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.94% 0.16g	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	111% 144g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	12% 6.7g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	84.6% 1.1mg	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	60% 240μg	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	69% 62mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	26% 260mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	56.7% 0.51mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	108% 2.48mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	62.4% 2120mg	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	1.33% 20mg	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	22.3% 825g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Mashed Acorn Winter Squash has 1.4 times more Vitamin B5 than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 5.9 times more Vitamin A, 7.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Frozen Butternut Winter Squash provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Mashed Acorn Winter Squash has 1.9 times more Magnesium, 1.2 times more Phosphorus and 1.2 times more Potassium than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 1.6 times more Iron and 1.7 times more Manganese than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Frozen Butternut Winter Squash contain similar levels of Calcium, Copper and Water per one kilogram.
• Both Boiled and Mashed Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Acorn Winter Squash has 2 times more Fiber than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 1.6 times more Carbohydrate and 2.6 times more Protein than Boiled and Mashed Acorn Winter Squash.
• 1 kilogram of Mashed Acorn Winter Squash provide inadequate amounts of Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.