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

Weight per 500 calories

• Mashed Acorn Winter Squash: 1471g
• Acorn Winter Squash: 1250g

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

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

Macros Ratio

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

Macro Nutrients

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	100% 130g	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	101% 38.2g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	67% 603μg	25% 225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.46mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	148% 1.93mg	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	40.4% 162μg	53% 213μg	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	106% 96mg	153% 138mg	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

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	38.2% 382mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	90% 0.81mg	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	103% 8.24mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	91% 2.1mg	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	56.7% 397mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	128% 4338mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	35.7% 1319g	29.7% 1097g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Acorn Winter Squash has 2.7 times more Vitamin A than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Mashed Acorn Winter Squash has 1.2 times more Water than Raw Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw 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:

• Boiled and Mashed Acorn Winter Squash has 2 times more Fiber than Raw Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.