Comparing Nutrients in 1 kilogram Mashed Hubbard Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Mashed Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	83% 108g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	67.6% 49g	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	76.3% 29g	129% 49g	38g per day for Men 19-50 years
Protein	26.4% 15g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	222% 2000μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	132% 1.72mg	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	25% 100μg	40% 160μg	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	106% 95mg	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	8% 1.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	50% 0.45mg	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	35% 2.8mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	74% 1.7mg	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	20% 140mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.6% 911g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Winter Squash, Hubbard, Baked per 1 kg

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

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

• 1 kg of Winter Squash, Hubbard, Baked no Salt contains 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kg of Winter Squash, Hubbard, Baked no Salt contains 1.7 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Potassium than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Winter Squash, Hubbard, Baked contain similar levels of Copper and Water per one kilogram.
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Winter Squash, Hubbard, Baked no Salt contains 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.