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

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	6.26% 181kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	30.7% 40g	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	18% 6.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	41% 0.53mg	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	19.3% 77μg	12.5% 50μg	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	55.4% 50mg	32.8% 29.5mg	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	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

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	15% 150mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	26.2% 0.24mg	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	39.7% 3.18mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	28.8% 0.66mg	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	23.3% 163mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	46.3% 1574mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	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	5.36% 0.59mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 407g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Acorn Winter Squash has 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 Mashed Acorn Winter Squash.
• While 1 lb of Boiled and Mashed Acorn Winter Squash contains 2.3 times more Vitamin A than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Acorn Winter Squash has 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Mashed Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash contain similar levels of Manganese and Water per one pound.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Mashed Acorn Winter Squash contains 1.7 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash offer comparable quantities of Carbohydrate per one pound.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.