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

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	4.7% 136kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	2.1% 0.36g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	24.7% 18g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	101% 907μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	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	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	3.63% 0.54mg	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	32.3% 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	16% 1.27mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	35.3% 0.81mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 413g	10.8% 399g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Hubbard Winter Squash has 2.9 times more Vitamin A than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Hubbard Winter Squash contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Raw Hubbard Winter Squash have similar amounts of Water per 1 lb.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Hubbard Winter Squash contains 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.