Comparing Nutrients in 500 calories Baked Acorn Winter Squash VS Mashed Acorn Winter Squash

Weight per 500 calories

• Baked Acorn Winter Squash: 893g
• Mashed Acorn Winter Squash: 1471g

Baked Acorn Winter Squash has 1.6 times more energy per 100g than Mashed Acorn Winter Squash. It has low energy density when compared to other foods. Boiled and Mashed Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Baked Acorn Winter Squash or Mashed Acorn Winter Squash?

Macros Ratio

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

Macro Nutrients

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	99% 129g	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	103% 39.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	18% 10g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	21% 188μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	89% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	132% 1.72mg	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	42.4% 170μg	40.4% 162μg	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	107% 96mg	106% 96mg	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

	Baked Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	39.3% 393mg	38.2% 382mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	85% 0.76mg	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	104% 8.3mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	93% 2.15mg	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	57.4% 402mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20% 740g	35.7% 1319g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Boiled and Mashed Acorn Winter Squash contains 3.2 times more Vitamin A than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Acorn Winter Squash vs Mashed Acorn Winter Squash:

• Boiled and Mashed Acorn Winter Squash contains 1.8 times more Water than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of macro-nutrients per 500 kcal
• Both Baked Acorn Winter Squash and Boiled and Mashed Acorn Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Baked Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.