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

Macros Ratio

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

Macro Nutrients

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	6.26% 181kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.4% 39.5g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	24.7% 18g	18.3% 13.3g	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	46.6% 17.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	16% 9.07g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.47% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	36% 0.47mg	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	18% 72.6μg	11.3% 45.4μg	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	4.84% 0.73mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	23.7% 0.21mg	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	22.7% 1.8mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	25% 0.57mg	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	13.6% 95mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	28.5% 971mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Hubbard Winter Squash has 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.
• While Boiled and Mashed Hubbard Winter Squash contains 2.9 times more Vitamin A than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Hubbard Winter Squash has 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 Raw Hubbard Winter Squash and Boiled and Mashed Hubbard Winter Squash have similar amounts of Water per 1 lb.
• Both Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Hubbard Winter Squash has 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 Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.