Comparing Nutrients in 300 calories Acorn Winter Squash VS Mashed Acorn Winter Squash

Weight per 300 calories

• Acorn Winter Squash: 750g
• Mashed Acorn Winter Squash: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Acorn Winter Squash or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	59.7% 77.6g	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	29.6% 11.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	10.7% 6g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	15% 135μg	40% 362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	5.43% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	53.5% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	79.4% 1.03mg	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	32% 128μg	24.3% 97μg	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	92% 82.5mg	63.7% 57.4mg	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	24.8% 248mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	51% 0.46mg	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	65.6% 5.25mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	56% 1.3mg	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	38.6% 270mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	76.5% 2603mg	68.3% 2321mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.5mg	1.76% 26.5mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	17.8% 658g	21.4% 791g	3700g per day for Men 19-50 years

Acorn Winter Squash VS Mashed Acorn Winter Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorn Winter Squash or Mashed Acorn Winter Squash?

Lets compare vitamin content per 300 calories of Acorn Winter Squash vs Mashed Acorn Winter Squash:

• 300 calories of Acorn Winter Squash have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Mashed Acorn Winter Squash.
• While 300 kcal of Boiled and Mashed Acorn Winter Squash contain 2.7 times more Vitamin A than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 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 300 calories.

Comparing minerals per 300 calories for Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Both Raw Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of minerals per 300 kcal
• Both Acorn Winter Squash and Mashed Acorn Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Mashed Acorn Winter Squash contain 2 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 300 calories.