Comparing Nutrients in 5 ounces Mashed Acorn Winter Squash VS Baked Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Mashed Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	16% 20.7g	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	9.7% 3.7g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	21% 0.27mg	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	3.9% 15.6μg	6.73% 27μg	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	10.2% 9.2mg	17% 15.3mg	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	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	13.5% 0.12mg	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	9.92% 0.79mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	15% 0.34mg	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	5.47% 38.3mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Acorn Winter Squash VS Baked Acorn Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Mashed Acorn Winter Squash versus 5 oz of Baked Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mashed Acorn Winter Squash vs Baked Acorn Winter Squash:

• 5 ounces of Mashed Acorn Winter Squash have 2 times more Vitamin A than Baked Acorn Winter Squash.
• While 5 oz of Baked Acorn Winter Squash contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mashed Acorn Winter Squash vs Baked Acorn Winter Squash:

• 5 oz of Baked Acorn Winter Squash contain 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Potassium than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Acorn Winter Squash contain similar levels of Water per five ounces.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Acorn Winter Squash contain 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
• 5 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.