Comparing Nutrients in 1 pound Mashed Acorn Winter Squash VS Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	5.3% 154kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.43% 0.073g	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	36.4% 47.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	53.7% 0.7mg	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	19.3% 77μg	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	55.4% 50mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	11.8% 118mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	32.8% 0.29mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	33% 0.76mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	46.3% 1574mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 407g	10.8% 398g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Acorn Winter Squash has 2.3 times more Vitamin A than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 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 Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Acorn Winter Squash contains 1.3 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Copper, Iron, Magnesium, Manganese, Zinc and Water per 1 lb.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Mashed Acorn Winter Squash has 1.7 times more Fiber than Raw Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.