Comparing Nutrients in 1 pound 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	4.7% 136kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	37.7% 49g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	30.7% 22.2g	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	34.6% 13g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	12% 6.7g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	101% 907μg	169% 1520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	60% 0.78mg	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	11.3% 45.4μg	18% 72.6μg	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	48% 43mg	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	3.63% 0.54mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	22.7% 0.2mg	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	16% 1.27mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	33.5% 0.77mg	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	9.07% 63.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 413g	10.4% 386g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound.

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

• 1 lb 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 pound.
• 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.