Comparing Nutrients in 1 pound 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	5.3% 154kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.37% 0.064g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.94g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	43.3% 0.56mg	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	76% 68.5mg	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	39% 5.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	11.8% 118mg	18.6% 186mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	34% 0.78mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	38% 1288mg	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	1.2% 18mg	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

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

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

• 1 pound of Mashed Acorn Winter Squash has 1.4 times more Vitamin B1 than Baked Butternut Winter Squash.
• While 1 lb 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 pound.
• 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 pound.

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

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

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Mashed Acorn Winter Squash and Baked Butternut Winter Squash have similar amounts of macro-nutrients per 1 lb
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash offer comparable quantities of Carbohydrate and Fiber per one pound.
• 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 pound.