Comparing Nutrients in 1 pound 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	5.3% 154kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	51% 66g	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	31% 11.8g	52.5% 20g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	67.7% 0.88mg	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	12.5% 50μg	21.5% 86μg	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	32.8% 29.5mg	54.4% 49mg	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	11.8% 118mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	43.3% 0.39mg	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	31.8% 2.54mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	47.7% 1.1mg	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	17.5% 122mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	10% 376g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Mashed Acorn Winter Squash has 2 times more Vitamin A than Baked Acorn Winter Squash.
• While 1 lb 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 pound.

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

• 1 lb 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 pound.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.