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

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Mashed Acorn Winter Squash: 1471g

Butternut Winter Squash has 1.3 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.

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Mashed Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Butternut 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	1.15% 1.1g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	33.7% 24.4g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2.44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	101% 38.2g	38g per day for Men 19-50 years
Protein	20% 11g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	657% 5911μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	89% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	75% 300μg	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	259% 233mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	53.3% 533mg	38.2% 382mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	97% 7.78mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	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	52.4% 367mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	114% 3868mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	26% 960g	35.7% 1319g	3700g per day for Men 19-50 years

Butternut Winter Squash VS Mashed Acorn Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Mashed Acorn Winter Squash?

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

• 500 calories of Butternut Winter Squash have 9.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Mashed Acorn Winter Squash.
• While 500 kcal of Boiled and Mashed Acorn Winter Squash contain 1.3 times more Vitamin B1 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Mashed Acorn Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Butternut Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Butternut Winter Squash have 1.4 times more Calcium than Mashed Acorn Winter Squash.
• While 500 kcal of Boiled and Mashed Acorn Winter Squash contain 1.4 times more Water than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Mashed Acorn Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Mashed Acorn Winter Squash contain 1.7 times more Fiber than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Mashed Acorn Winter Squash offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Raw Butternut Winter Squash as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 500 calories.